A) STRENGTH
1a) Half-Kneeling Landmine Press: 2/4 x 8 ea. No rest.
– 2 warm-up sets + 4 challenging work sets.
1b) Strict Pull-ups: 2/4 x 6. Rest 60s.
– Rx+ – Band Resisted Pull-ups
– 2 warm-up sets + 4 challenging work sets.
2) Warm-up for Metcon x 3 rounds of:
– 5 Box Jumps
– 5 OHS (ascending weight)
– 5 T2B
*Scaling for T2B
B) CONDITIONING
AMRAP 18:
21 Calorie Row
15 Box Jumps w. step down (24, 20)
9 T2B
21 Overhead Squats (95, 65)
Rest 60s after each completed round.
L3: (75, 55)
L2: (20, 15) (Knee Lifts) (65, 45)
L1: (20, 15 Step-ups) (Abmat Sit-ups) (Light Goblet Squats)
C) EXTRA CREDIT
Rusin Triset x 2-3 rounds. No rest.
Then,
Foam Roll Lats x 60s each
Barbell Club meets at 6:30
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