STRENGTH
1a) Close Grip Bench Press: 5 x 5, adding weight each set. Rest 60s.
1b) 1-Arm KB Row w. a pause (2 count): 5 x 10 ea. Rest 60s.
*Use one weight for all sets.
METCON
Tabata, 8 x 20s work/10s rest:
1) Push Press (95, 65)
2) SDHP (53/35)
3) Hollow Rocks
4) Air Squats
5) KB Cleans (53, 35)
L3: (75, 55)
L2: (65, 35) (35, 25)
L1: (55, 25) (30, 20)
*Score = total reps of push press + SDHP