STRENGTH

1a) Single Arm DB Bench Press: 4 x 6-8 ea. No rest.
1b) Inverted Rows: 4 x 10-15. Rest 60s.
– Goal: Superset – all sets should be challenging.

CONDITIONING

4 Rounds of:
15 T2B
15 Calorie Row
15 Double KB Clean + S2OH – athlete choice of weight
Rest 60s after each round
– Goal: Focus on proper breathing today and controlling the heart-rate.

Accessory/Recovery:

Reverse grip banded triceps pushdown: 3 x 25. Rest 60s.
Then,
Parasympathetic Breathing x 15 breaths – 3 second exhale + 1 second hold at top + 3 second exhale + 1 second hold at bottom