Strength :
1a) Close Grip Floor Press: 5 x 5, adding weight each set. Rest 60s.
1b) Barbell Rows w. a pause: 5 x 5, one weight for all sets. Rest 60s.
Metcon :
“New Workout Plan”
2 RFT:
75 Air Squats
50 Push-ups
25 T2B
800m Run
L2: (50 Air Squats) (30 Box Push-ups) (Knee Lifts)
L1: (35 Air Squats) (15 Box Push-ups) (Abmat Sit-ups) (400-600m Run)
22:00 Cap