A) STRENGTH
1a) Pull-up Clusters: 1/3 x 5-4-3 (10s). No rest.
– Wide Grip + Wide Grip Chin-up + Close Grip Chin-up
– Add weight if needed
– Bodyweight
– Partner Assisted

1b) Rolling Triceps Extensions: 1/3 x 15. Rest 90s.
– One DB weight across all sets.

B) METCON
For time with a partner:
50-40-30-20-10
Calories Row
Push-ups
Abmat Sit-ups
KBS (53, 35)

Rx+:(HSPU in place of Push-ups reps of 40-30-20-10-8)
L2: (Box Push-ups) (35, 25)
L1: (Box Push-ups) (35, 25 Russian Swings)
20:00 Time Cap

C) EXTRA CREDIT
Banded Facepull-aparts + Banded Pulldowns: 3 x 25 + 25. Rest 60s.

Barbell Club meets at 6:30pm

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