STRENGTH
”6-12-25 Protocol”
3-4 Rounds of:
6 Close Grip Bench Press (challenging weight)
12 Rollback Triceps Extensions
25 Banded Triceps Pushdowns
No rest between movements, but Rest 3:00 after all three exercises.
Rx+:(4 Rounds)
Rx/L3: (3 Rounds)
METCON
AMRAP 16:
10 Pull-ups
10 Box Jumps w. step down (24, 20)
100ft Front Rack+Overhead KB Carry