Strength :
1a) Weighted Close Grip Chin-up: 5 x 3-4. Rest 60s.
Adv: Added Weight
Int: Bodyweight
Beg: Partner Assisted
1b) Weighted Bar Dips: 5 x 4-5. Rest 60s.
Adv: Added Weight
Int: Bodyweight
Beg: Partner Assisted (partner holds feet same way as they do for pull-ups)
Metcon :
4 Rounds of:
100 Single Unders
30 Walking Lunges (BW)
20 Renegade Rows (total reps)
10 DB Push Press
Rest 90s
*Athlete choice of DB weight today.
*Score = slowest split
L1 Metcon:
4 Rounds of:
60 Single Unders
20 Walking Lunges
16 Renegade Rows
10 DB Push Press
Rest 90s
20:00 Cap