STRENGTH
Speed Medium Grip Bench Press + Challenge Set: 6 x 3 @50% of 1RM Bench Press, every 60s.
– each set should be AFAP – both eccentric and concentric ROM
Then,
1 x Max Reps @50%
METCON
For time:
Buy in:
100 Double Unders
Then,
50 DB Renegade Rows (50, 35) (total reps)
50 KBS (53, 35)
50 Straight Leg Raises
50 DB Push Press (50, 35)
50 Burpees
”Cash-out”
100 Double Unders
Rx+:(50 C2B Pull-ups for Renegade Rows)
L3: (45, 30)
L2: (Double Under Attempts)