Strength
1a) Close Grip Floor Press: 3RM. Rest 2:00
– Take 5-6 sets and build to a 3RM.
– Beginner: 5 x 5, using one moderate weight for all 5 “work-sets”
1b) Banded Pull-apart: In between sets perform 10-15 Slow and Controlled Banded Pull-aparts.
Metcon
Each for time:
3 RFT:
20 KBS (53, 35)
20 Burpees
Rest 5:00
3 RFT:
20 SDHP (53, 35)
20 Box Jump w. Step Down (24, 20)
L2: (45, 25) (20, 15)
L1: (Russian Swing 35, 25) (10-15 Burpees per round) (Alternating Step-ups)
20:00 Cap