A) Every four minutes, for 16 minutes (4 sets) of:

– Bench Press x 4-6 reps @ 20X1 (heavier than last week)

– 10+ supinated strict pull-ups (if you can go UB past 10, perform AMRAP)

 

B) Every 6 minutes for 18-24 min (3-4 sets)

– 400m run

– 200m run with medball (20-60/14-30)

– 10 strict HPSU

 

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