A) STRENGTH
Close Grip Floor Press: 3/4 x 6 @60% of Last Friday. Rest 90s.
*Between work sets complete 10 DB Hammer Curls

B) METCON
20 Minutes on the clock:
Buy in: 400 Meter Single Arm Overhead KB Carry (alternate sides evenly) (53, 35)
Remaining time Max Rounds of:
4 HSPU
8 C2B Pull-ups
12/9 Calorie Bike

Rx+:(Strict HSPU)
L3: (HSPU to 1 Abmat) (Regular Pull-ups)
L2: (Push-ups) (Band Assisted Pull-ups)
L1: (Box Push-ups) (10 Ring Rows)
*Alternate – 15/12 Calorie Row in place of bike

C) EXTRA CREDIT
Banded Back Complex:
50 Banded Pulldowns
50 Banded Facepull-aparts
50 Banded Pull-aparts (supinated grip)
*Goal to do all 150 reps with minimal rest

Barbell Club meets at 6:30pm

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