Skills
3 sets of:
12 band face pulls
10 lateral raises – use change plates or light DBs
:10 wall-facing HS hold
Strength
Bench Press w/ Pause
w/ 1-sec. pause on chest
Sport: 4×5 @ 65-70%
Life: 4×5 @ 60-65%
Fundamentals: 4×5 – same weight across all sets
Metcon
Sport
On a 12:00 clock, ascending ladder of:
3-6-9-12-15…
Push press 115/75
TTB
Life
On a 12:00 clock, ascending ladder of:
3-6-9-12-15…
Push press 95/65
KTE
Fundamentals
On a 12:00 clock, ascending ladder of:
3-6-9-12-15…
Push press – choose load
Abmat sit ups
