A) Warm-up
10-8-6-4 Wallballs
S20H (Add weight each set)
Box Jump Overs
*This is done at slow pace to prepare for metcon and get equipment ready to go
B) Ring Dips Review + Skill
– Review Scaling Options
1) Band Assisted
2) Bar Dips
3) Push-ups
4) Box Push-ups
C) Strength
Close Grip Bench Press w. a pause: 5 x 5. Rest 2:00
– Up to a moderate heavy set of 5. This should not be a max.
– Pause for 1 ct on chest.
– If you have bands or chains use them.
D) Conditioning
“75”
For time:
50 Wallballs (20, 14)
25 S20H (135, 95)
50 Box Jumps Overs (24, 20)
25 Wallballs
50 T2B
25 Ring Dips
50 Wallballs
L3: (115, 75) (Bar Dips)
L2: (14, 10) (95, 65) (20, 15) (Knee Lifts) (Box Push-ups)
L1: (10, 8) (65, 35) (20, 15 Step-ups) (Knee lifts) (Box Push-ups)
25:00 Cap *Compare to Month 2/Week 2
E) Extra Credit
Accumulate:
150 Banded Pull-aparts
150 Banded Pushdowns