Skills
3 sets of:
15 band tricep push down
10 push ups
10 feet-elevated ring rows
Strength
Bench Press (3RM)
w/ 1-sec. pause on chest
Sport: 3RM
Life: 3RM
Fundamentals: 5×3 – same weight across all sets
Metcon
Sport
4 sets of AMRAP 4:00 / Rest 1:00
6 lateral burpee over bar
8 deadlifts 185/125
10 air squats
Life
4 sets of AMRAP 4:00 / Rest 1:00
6 lateral burpee over bar
8 deadlifts 155/105
10 air squats
Fundamentals
4 sets of AMRAP 4:00 / Rest 1:00
6 lateral burpee over bar
8 deadlifts – choose load
10 air squats
