A. Strength
Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 3-5 reps
Rest 20 seconds
Heavy Kettlebell Swings x 15-20 reps
Heavy Kettlebell Swings x 15-20 reps
B. Skill
1. 4 x 10 - Hollow/arch swings on bar
2. EMOM x 8 minutes - 6-10 CTB pull-ups (stop when form breaks)
3. Accumulate 20 Inch worms walking to hollow plank position + 2 push-ups
C. MetCon (Time)
10 rounds for time of,
10 Push-ups
10 Box Jumps (24/20)
D. Accessory Work
Three sets of:
Single-Arm Dumbbell Row x 8-10 reps
Rest as needed
Flexibility: Lats/Shoulders
Flexibility: Lats/Shoulders
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