GENERAL PHYSICAL PREPARATION
WARM UP
10 BB Rows
2 Rounds:
10 Banded Pull-aparts
5 Push Press
10 Push-ups
5 S20H
10 Banded Pull-aparts
Then w/ lax ball, hit 1-2 trigger points x 30s each:
– Pecs
– Triceps
STRENGTH/SKILL
Floor Press (1×1)
*Build to a max in 8-10 sets
*Rest 60s
METABOLIC CONDITIONING
Metcon (AMRAP – Rounds and Reps)
AMRAP 8:
2/1 Strict Pull-up
5 C2B Pull-ups
15 S2OH (135, 95)

Rest 2:00

AMRAP 6:
Single Arm Farmer Carry x 50 ft ea. AHAP
15 Banded Pushdowns
10 Barbell Rows (135, 95)