STRENGTH
1) Shoulder Press: 3/5 x 3 @65% of Two Friday’s Ago. Rest 60s.
-RX+ against a band @55%
2) Chest Supported DB Rows: 1/4 x 12. Rest 60s.
METCON
4 Rounds of 40s on/20s off:
1a) Wall Balls (20, 14)
1b) Hand Release Push-ups
1c) SDHP (53,35)
1d) Russian Twist (25/15)
*Score = total reps
L3: (35, 25)
L2: (14, 10) (65, 45) (Box Push-ups)
L1: (10, 8) (55, 35) (Less than L2) (Box Push-ups)