Skills
3 sets of:
8-10 plyo push ups (hands go onto #10 bumper plates)
12-15 seated band row
10-12 lateral raises – light; use change plates or light DBs
Strength
Bench Press
w/ 1-sec. pause on chest
Sport: 4×4 @ 75-80%
Life: 4×5 @ 70-75%
Fundamentals: 4×5 – same weight across all sets; +5-10lbs from last week’s working weight
Metcon
Sport
For time:
50 wall balls
40 push press 115/75
30 CTB pull ups
20 bar-facing burpees
100ft. OH barbell walking lunge 45/35
Life
For time:
50 wall balls
40 push press 95/65
30 pull ups
20 bar-facing burpees
100ft. OH barbell walking lunge 45/35
Fundamentals
50 wall balls
40 push press – choose load
30 ring rows
20 bar-facing burpees
100ft. Walking lunges
