A) STRENGTH
Close Grip Floor Press:
3/5 x 4 @75% of 4/26.
Rest 90s.
B) METCON
AMRAP 16:
10 Strict T2B
10 Push-ups
400 Meter Run
Rx+:(Workout time is extended to 20 minutes) (Round starts with 5/3 Bar Muscle-ups)
L2: (Strict Knee Lifts) (Box Push-ups)
L1: (Abmat Sit-ups) (Box Push-ups) (200 Meter Run)
C) EXTRA CREDIT
1a) Banded Facepull-apart: 4 x 15. No rest.
*Hold end range for a 1 count
1b) Banded Pulldowns: 4 x 30. No rest.
*Complete all reps explosively – no pause
*Alternate back and forth until sets are complete.
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