Lax Ball, 30s ea. spot
– Pecs
– Scapular
– Triceps
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Strength/Skill
Speed Bench Press: 8 x 3 @50%, every 60s. Change grip every 2 sets (close, med, wide)
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Metcon
Every 5:00 x 4 Sets:
400 meter Run
15 S20H (115, 75)
15 T2B
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L3: (95, 65)
L2: (65, 35) (Knee raisees)
L1: (200-400m run) (S20H 95, 65) (Knee lifts) “