STRENGTH

1) Bench Prss: 1RM. Rest 2:00
*In between sets complete 20 Banded Pull-aparts.
2) Metcon Warm-up:
2-3 Rounds of:
5 S20H
5 T2B
5 Burpees
Rest 60s

METCON

10 T2B
10 S20H (135, 95)
200 Meter Run (sub 15 burpees)

18:00 Cap

EXTRA CREDIT

Accumulate:
150-200 (total) Single Arm Banded Pushdowns

75-100 KB Curls