|Joyce showing her intense concentration while power cleaning|
SWOD: Resting 60 seconds between sets:
Shoulder Press 2-2-2-2-2-2-2-2-2-2 @ 65%
Metcon: Complete 5 rounds for time of:
-Sprint a 20 yds – 40 yds – 20 yds shuttle drill
-8 Kettlebell Swings - heaviest possible
-16 Sit Ups
*Rest 1 minute between rounds.
*For shuttle drill, start by sprinting 20 yards, change directions and sprint back 40 yards, change direction and sprint back 20 yards through original starting point. Similar to the 5-10-5 shuttles, just a bit longer.
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