[BRUTAL REPUBLIC] – Cross/Train
A: Metcon (Weight)
Bench Press (20 minutes)
Build to a Heavy Single
Recommended sets:
10-8-6-4-2-2-1-1-1
*alternate between 30 Russian Twists (35/25) and 1 minute weighted planks*
B: Metcon (Time)
4 Rounds For Time
15 Deadlifts*
15 Push Ups
50 Double Unders
*Round 1: 135/95
Round 2: 185/125
Round 3: 225/155
Round 4: 275/185