STRENGTH
1) Close Grip Bench Press: 8-6-4-2. Rest 90s.
– add weight each set building to a challenging double.
2) Ring Pull-ups: 4 x 5. Rest 60s.
– Adv: add weight
– Int: Bodyweight
– Beg: Partner Assisted
3a) Barbell Rows: 4 x 10. Rest 30s.
3b) Banded Triceps Pushdowns: 4 x 15. Rest 30s.
4) DB Lateral Raises: 3 x 15. Rest 60s.
METCON
Double Alternating Tabata: 4 x 20s on/10s off:
Side Plank (alternate sides each time – 2 sets total on side)