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.