Push Press, Push Jerk, Split Jerk, Rows, Sumo Deadlift High Pulls, Strict Press, Sit Ups, Curls
STRENGTH Push Press + Push Jerk + Split Jerk: 8 x 1 + 1 + 1. Rest 90s.METCON3 Rounds of 30 seconds work/30 seconds rest with an empty barbell:1a) Barbell Rows1b) Barbell SDHP1c) Barbell Curls1d) Barbell Strict Press1e) Abmat Sit-upsEXTRA 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