051722

A. Bench Press
Build to a 5RM (minimum of 4 rounds)
then...
5 @ 90%
5+ @ 85%

*Superset the same rep scheme for supine BB bent over row

B. Metcon (Reps)
5 Rounds
(2:00)
8 Box Jumps (30/24)
10 Chest to Bar Pull Ups
* Max Dips

(1:00)
REST

SCALES
DB HC&J
- Scale wt

BOX JUMPS
- 24/20
- 3 plates

C2B PULL UPS
- 5-3-3-1-1
- Chin over the bar pull ups
- Banded PU
- Inverted Rows

DIPS
- Dip w/ foot assistance
- Use bands
- Dips from bench

C. Metcon (Rounds and Reps)
12 min AMRAP
10 Burpees
25 Double Unders

SCALED
BURPEES
- 7 Burpees
- Burpee to Box or Bench

DOUBLE UNDERS
- 0:20 working on Double Unders
- 50 singles
- 50 skiers

D. Extra Credit
4 Rounds
10 Waiter's Curls
super set w/
15 BB Nose Breakers

3 Rounds
12 Alternating DB Hammer Curls w/ Isometric Hold
SS w/
12 DB Kickbacks @ 30X1 (each arm)

3 Rounds
0:30 BB Curls
SS w/
0:30 Banded Tri Ext