A) STRENGTH

1) Close Grip Bench Press: 5-4-3-2-1+. Rest 2:00
– Build to a 1RM
1+ = 3-4 singles above 90% i.e. 90% x 1, 95% x 1, 97% x 1, 101% x 1.
– Beginners: Build to a moderate set of 3 only adding weight if form permits.

B) METCON

AMRAP 12:
10 C2B Pull-ups
20 Push Press (95, 65)
200 Meter Run

L3: (Regular Pull-ups) (75, 55)
L2: (Band Assisted) (65, 45)
L1: (8 Ring Rows) (55, 35)

C) EXTRA CREDIT

Shoulder Circuit #2: 3 x 10-15 ea. Rest 60s