11/22/17

Strength :

1a) Close Grip Floor Press: 3RM.

1b) Banded Pull-apart: In between sets perform 10-15 Slow and Controlled Banded Pull-aparts.

 

Metcon :

Each for time:

3 RFT:

20 KBS (53, 35)

20 Burpees

 

Rest 5:00

 

3 RFT:

20 SDHP (53, 35)

20 Box Jump w. Step Down (24, 20)

 

L2: (45, 25) (20, 15)

L1: (Russian Swing 35, 25) (10-15 Burpees per round) (Alternating Step-ups)

20:00 Cap

 

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