Strength
1A) Fitness: Bench 3×5 Bench LP
Performance: 3x Bench Press x 2-4 reps @ 20X1
Rest 90 seconds
1B) 3x Ring Rows x 8-10 reps @ 2111
Rest 90 seconds
Conditioning
3 rounds:
3 minutes to complete:
- 20 Kettlebell Swings (53/35)
- 400m run
In remaining time, max double unders.
-3 minutes rest between rounds-
Record double unders for each round; score is max double unders.
Mobility
Wall Pec Stretch-2min per side. Attempt to get shoulder on wall with external rotation.