Monday
Strength:
Speed Bench Press
9 x 3
- 70% 1RM Across
- New Set Every 1:00
- 3 Wide, 3 Mid, 3 Close
Metcon:
[OPEN]
As Many Rounds and Reps as Possible In 12 Minutes:
9 Shoulder to Overhead (115/75)
12 Box Jump Overs (24/20”)
9 Toe to Bar
12 Ball Slams (40/30)
[PERFORMANCE]
As Many Rounds and Reps as Possible In 12 Minutes:
9 Shoulder to Overhead (95/65)
12 Box Jump Overs (24/20”)
9 Toe to Bar
12 Ball Slams (30/20)
[FITNESS]
As Many Rounds and Reps as Possible In 12 Minutes:
9 Shoulder to Overhead (75/55)
12 Box Jump Overs (24/20”)
9 Knees to Chest
12 Ball Slams (30/20)
Accessory:
Superset
Dumbbell Tate Press
4×12
w/
Banded Bicep Curls
4×30
