Strength
Bench Press:
Build to 3 sets of 8-10 at 20X1
*Perform the kickstand RDL stretch x 10 + :10 per side between sets
Notes
Build up to a working weight on the bench press, then do each working set at the same weight and aim for the top of the rep range. If you get 3×10 this week, you may go heavier next week.
The kickstand RDL stretch is unweighted.
Conditioning
4 rounds for time
12 box jumps
18 Russian kettlebell swings
15 push ups
50 ft forward crawl
*14 min cap*
Notes
The metcon today is four rounds of box jumps, kettlebell swings, push ups, and forward crawl. Your score is the time it takes to complete all four rounds or reps completed at the 14 minute cap.
Your box jumps should be done to a height where you will not hesitate on and can move through at a smooth pace.
The kettlebell swings can be heavy. Aim to finish these in 1-2 sets.
Your push ups should be completed in 1-3 sets. Elevate your hands as necessary to maintain a technically sound position.
Your forward crawls should be completed in unbroken sets of 25 feet.