Performance & Fitness
Bench Press (3 Reps every 2:00 x 5 Sets)
Coach’s Notes: Start at 65% of your 1RM and build to a heavy set of 3.
Metcon (5 Rounds for reps)

Interval 1: 45 Second AMRAP Burpee Box Jump-overs (24/20)
Interval 2: 15 UB Russian KBS (Heavy
Interval 3: 5 Strict Pull-ups + 15 Banded Bicep curls AFAP

Coach’s Notes: Record total BBJO. Use a band for the Strict Pull-ups if needed. If 5 at body weight is too easy then add weight.

Leave a Reply

Your email address will not be published. Required fields are marked *

Fill out this field
Fill out this field
Please enter a valid email address.