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Sunday

Warm-up
Warm-up
2 minutes Rowing Running Biking
Over All Dynamic Body Activation

5 Min AMRAP of:
6 Inch Worms
6 Scorpions
6 Cossack
6 reverse slider v-Ups (Use rowers)

Metcon
Metcon (10 Rounds for reps)
10 rounds:
In 1 minute, row 10 calories
Rest 30 seconds

Weightlifting
Bench Press (E2MOM 5×5)
Build to a challenging/heavy 5 rep bench press

Cool Down