Strength:

1 1/4 CHIN-UPS

4 x 4-6. Rest 45s.
– increase total volume from last week by 5 reps.

SINGLE ARM GLUTE BRIDGE FLOOR PRESS

4 x 8-10 each. Rest 45s.
– Increase weight from last week

Metcon:

4 ROUNDS OF:

30 Double Unders
20/15 Push-ups
10 Pull-ups
Rest 90s between rounds
– Goal: Challenging effort. Breaking push-ups in two sets early is a good plan.

Accessory:

BANDED FACEPULL-APART

4 x 15-20. Rest 60s.