Strength
1a) Close Grip Bench Press w. a pause (1 count): 5 x 5. Rest 90s.
– Grip just inside of shoulder width
1b) Supinated Grip BB Rows: 5 x 6. Rest 90s.
– Pause at top for 1 count
– Add weight each set for both movements.
*This same strength session will be repeated next week as well.
Conditioning
4 Rounds of:
12 Pull-ups
15 Box Jumps w. step down (24, 20)
21 Air Squats
30 Double Unders
Rest 1:00
Rx+:(C2B Pull-ups)
L3: (10 Pull-ups per round)
L2: (Band Assisted Pull-ups) (20, 15) (Double Under attempts)
L1: (Ring Rows) (20, 15 Step-ups) (2x single unders)
*Score = total time
18:00 Cap