Strength
CLOSE GRIP BENCH PRESS
1RM in 7-8 sets. Rest 2:00
– Goal: 5# PR
– 5, 4, 3, 2, 1, 1, 1 , 1
– Last tested 5/7
Metcon
AMRAP 12
9 C2B Pull-ups
9 each KB Gorilla Rows
200 Meter Run
– Goal: Challenging effort. Look to complete at least the first 3-4 rounds UB and then break as needed.
Accessory Work
UPPER-BACK TRISET
3 x 8-10 each. No rest.
SIDE PLANK
3 x 30s each. Rest 60s.