Strength :
1a) Medium Grip Bench Press:
5 x 5, adding weight each set
Rest 90s
1b) Wide Grip Pull-ups:
5 x 5
Rest 90s.
– Added weight – Bodyweight – Or Partner Assisted
*Grip should be outside of shoulder width and should emphasize use of the lats
Metcon :
4 RFT:
15 Overhead Squats (95, 65)
15 KBS (53, 35)
15 T2B
L3: (75, 55)
L2: (65, 35) (45, 25) (Knee Lifts)
L1: (35, 25 Goblet Squat) (35, 25 Russian Swing) (15 Abmat Sit-ups)
12:00 Cap