STRENGTH
Close Grip Floor Press: 3/4 x 6 @60% of Last Friday. Rest 90s.
*Between work sets complete 10 DB Hammer Curls
METCON
20 Minutes on the clock:
Buy in: 400 Meter Single Arm Overhead KB Carry (alternate sides evenly) (53, 35)
Remaining time Max Rounds of:
4 HSPU
8 C2B Pull-ups
15/12 Calorie Row
Rx+:(Strict HSPU) (Calories on Bike)
L3: (HSPU to 1 Abmat) (Regular Pull-ups)
L2: (Push-ups) (Band Assisted Pull-ups)
L1: (Box Push-ups) (10 Ring Rows)