STRENGTH

Push Press + Push Jerk + Split Jerk: 8 x 1 + 1 + 1. Rest 90s.

METCON

3 Rounds of 30 seconds work/30 seconds rest with an empty barbell:
1a) Barbell Rows
1b) Barbell SDHP
1c) Barbell Curls
1d) Barbell Strict Press
1e) Abmat Sit-ups

EXTRA CREDIT

Banded Triceps Complex
– Supinated grip pushdown (median head of triceps) x 90s Max Reps
– Neutral grip pushdown (lateral head of triceps) x 90s Max Reps
– Overhead Extension (all three heads + anconeous) x 90s Max Reps
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