A. Ring Rows: 4 x 10-12. Rest 30s.
Pause for a 1 count at the top
Single Arm DB Bench Press, neutral grip: 4 x 8 each. Rest 30s.
all sets of with one challenging weight.
Metcon Prep: Warm-up Shoulder to Overhead/Toes to Bar
B. “Jones Bones”
As Many Rounds as Possible in Twelve Minutes of:
10 Toes to Bar
10 Shoulder to Overhead (135/95)
200 Meter Run
Rx+:(155, 105) (21/18 Calorie Assault Bike in place of Run)
L3: (115, 75)
L2: (Knee Lifts) (95, 65 Push Press)
L1: (20s Elbow Plank each round) (DB Push Press, neutral grip)