GENERAL PHYSICAL PREPARATION
WARM UP
3 Rounds
5 Strict Pull Ups
5 Ring Dips or 30 second hold
10 Push Ups
STRENGTH/SKILL
Close Grip Bench Press (5 X 4)
* 1 count pause
* 90 seconds rest
* 90 seconds rest
Bent Over Row (5 X 6)
* supinated grip
* rest 90 seconds
* rest 90 seconds
METABOLIC CONDITIONING
Metcon (Time)
40-30-20-10
Push Press (105/65/35)
Alternating Front Rack Lunge
Push Press (105/65/35)
Alternating Front Rack Lunge
ACCESSORY
DB Lateral Raises: 2 x 25. Rest 45s.
Banded Hammer Curls: 2 x 25. Rest 45s.
Banded Hammer Curls: 2 x 25. Rest 45s.