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11/15/21

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Warm up:

2 rounds:

  • Band Complex
  • 30 sec Close Grip Bar Hang
  • 10 DF Cuban Press
  • 5 Speed Bench Press

Strength;

  • Pause Bench Press – Build to a heavy set of 3
  • Rest Pause Strict Pull ups – 3 sets: Max reps, rest 30 sec, Max reps

Conditioning:

@0:00:

3RFT:

  • 8 Filly Press/arm
  • 10 Barbell Bent Over Row

@8:00:

3RFT:

  • 10-20 Push ups
  • 12 KB Snatch (6/arm)