Day 11

A. Bench Press (3x2, 5x3) @ 80%

B. Overhead Static Hold: Accumulate 2:00 total (95/65)

C. MetCon (Time): 5 Rounds of,

10 Push Press (95/65)
15 Deadlift (185/135)
50 Double Unders

D. Dumbbell Floor Press (3 x 15)

Day 181

A.) Push Press (5 x 7), Climbing

B.) Overhead Static Hold (95/65)

Accumulate 2:00 total 

C.) For Time:

50 Strict Pull-Ups

*Every time athlete drops off bar, 30 Double-Unders*

D.) Every 2 minutes for 14 minutes (7 sets): 

Guys - 15 Push-ups + Row 20 Calories

Girls - 10 Push-ups + Row 15 Calories