*Strength
Push Press (8-7-6-5-4-3-2-1)
Rest 60 Seconds between sets. Use the same load for all.
Front Rack Hold (3 x 40 Seconds) This should feel heavier than your 1rm.
*Metcon
4 Rounds
Each Round is a 4 Min AMRAP
Each 4 Min AMRAP is:
Run 400 Meters
Max Reps Devil Press
NO REST BETWEEN ROUNDS
RX Men: 40# DBs
RX Women: 25# DBs
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