STRENGTH
1) Speed Bench Press: 9 x 3 @50%, every 60s.
– Change Grip every 3 sets ie. close, medium, and wide grip.
– Use chains or bands if possible and drop the load to 40%.
2) Banded Alphabet: 2 Sets on each side. Rest 60s.
– Small letters with these + squeeze abs hard!
METCON
AMRAP 18:
Row 400 Meters
Overhead KB Carry x 100 Ft. (53s, 35s)
10 Barbell Rows (135, 95)
Rx+:(53s, 35s for OH Carry)
L3: (115, 80)
L2: (95, 65)
L1: (75, 55)
*Athlete choice on Overhead KB Carry weight if scaling
*Alternate Options
250m Row = 200m Run