A. Close Grip Bench Press: 1RM + Drop Set. Rest 2:00 minutes
After a 1RM is completed athletes will take 75% of that number and perform 1 set x max reps
Metcon Prep: Warm-up Rope Climbs/Set-up Scaling
B. “2014 RegionalsWorkout”
10 Rounds for time:
1 Rope Climb
200 Ft. Sprint
Rx+:(Legless Rope Climbs)
L3: (8 Rounds)
L2: (5 Band Assisted Chin-ups per round)
L1: (5 Ring Rows per round)
11:00 Minute Time Cap
Alternate Options:
Air Bike or Ski Erg x 10/8 Calories per round (or 20s whichever comes first)
Rowing x 15/12 Cals per round
