A) Every 3 minutes, for 15 minutes (5 sets) of:

– Bench Press x 2-3 reps @ 20X1 (heavier than last week)

– 3-5 x weighted supinated pull-ups (no kip) OR pull-up negatives (3 sec down)

 

B) Every 6 minutes for 24 min (4 sets)

– Run 400m

– AMRAP until clock reaches 4 minutes:

• 10 push ups (chest to ground)
• 10 box jump overs (24/20”)

– R2M

*Start back where you leave off on the AMRAP. Score is number of rounds completed at the end.

 

C) 1 rounds for mobility:

– 30 PVC dislocates (10 standing, 10 in squat, 10 nose to floor)

– 60 sec door frame stretch

– 60 sec/side pec smash with lacrosse ball