Strength

CLOSE GRIP BENCH PRESS

4 x 8-10. Rest 45s.
– build in weight ending at a tough set of 8-10

1-ARM RING ROW

4 x 8-10 each. Rest 45s.
– can be performed with rings or TRX

Metcon:

Black & Blue

AMRAP 12:
10 Hang Power Cleans (135, 95)
10 Calorie Bike/14 calorie Row/100 Meter run
10 Bar Facing Burpees

– Goal: Moderate effort for all rounds – RPE 8. Treat this is like an Open WOD.
– Last tested on 6/29 – goal is to be your previous score by 20 reps.

Accessory Work:

DB Hammer Curls:

Down the rack x 8-10 reps per DB weight. Rest as needed.
– start with the load you could perform 15-20 perfect reps with.