Strength

CLOSE GRIP FLOOR PRESS

4 x 6-8. Rest 45s.
– 4 moderate/heavy sets of 6-8
– slightly heavier than last week
– Take 3 sets to build to work weight

RING ROWS

4 x 10-12. Rest 45s.
– slight pause at top of each rep
– add 8-10 reps to last weeks total volume

 

Metcon

EMOM 16:

Minute 1: T2B
Minute 2: Push-ups
Minute 3: Double Unders
Minute 4: Max Calories Air Bike
– Goal: Challenging effort. Take your average of last week and perform that number for all sets today OR if you were not here last week choose a number per movement that takes around 30s to complete.

Accessory Work

BANDED PUSHDOWNS

2:00 Max reps.
– Goal: Add 15-20 reps to last week total.