A) STRENGTH
”6-12-25 Protocol”
3-4 Rounds of:
6 Close Grip Bench Press (challenging weight)
12 Rollback Triceps Extensions
25 Banded Triceps Pushdowns
No rest between movements, but Rest 3:00 after all three exercises.

Rx+:(4 Rounds)
Rx/L3: (3 Rounds)
L2/L1 Strength:
3 Rounds of:
12 DB Bench Press – pronated grip
12 1-Arm DB Rows each
15 Banded Triceps Pushdowns
Rest 2:00

B) AMRAP 16:
10 Pull-ups
10 Box Jumps w. step down (24, 20)
200 Meter Run
L2: (Band Assisted Pull-ups) (20, 15)
L1: (Ring Rows) (20, 15 Step-ups)