Strength

BENCH PRESS

Heavy 8 in 4 sets. Rest 60s.
– use a medium grip

ELBOWS OUT LANDMINE ROW

Perform 8-10 reps each between sets of Bench Press. Rest 60s.

Metcon

FOR TIME:

100 Double Unders
Then,
4 Rounds of:
25 Push-ups
25 Kettlebell Swings (53/35)
Then,
100 Double Unders
– Goal: Challenging pace. Break work before you have to. KBS should be light and capable of being done in 2 sets for the duration.

TIME CAP = 20:00

Accessory

Banded Hammer Curls

3 x 15-20. Rest 60s.