Skills
3 sets of:
10 single-arm Z press with KB (10L/10R) – light
15 standing band row
20 alternating shoulder taps in plank
Strength
Bench Press
Sport:1×7 @ 70%; 1×5 @ 75%; 2×5 @ 80%
Life: 1×7 @ 65%; 1×5 @ 70% ; 2×5 @ 75%
Fundamentals: 4×5 – same weight across all sets
Metcon
Sport:
AMRAP 16:00
12 box jump overs 24”/20”
10 ring dips
8 burpee CTB pull ups
Life:
AMRAP 16:00
12 box jump overs 24”/20”
10 ring push ups
8 burpee pull ups
Fundamentals:
AMRAP 16:00
12 box jump overs
10 push ups
8 burpee + jumping pull up
