– Strength: The goal today is to match our previous 2RM for 3. If you do not have a 2RM set a plan with manageable jumps in weight so you end on a high note.
– Metcon: Today’s Metcon is about managing row/bike efforts while sustaining a challenging 80% pace for all sets. Get the Wall Walk/Rope Climb work done as quickly as possible and “recover” on the row/bike.
Push Press: Build to a 3RM. Rest 2:00
– 5-6 sets to build to a 3RM.
– Reset on each rep
– Rx+ Touch n Go
*Between sets perform Banded Facepull-apart x 15. The goal is to accumulate roughly 75-100 reps of banded face pull-aparts between sets.
2 Wall Walk
2 Rope Climbs
500m row or 1200m airbike
Rx+: (Legless Rope Climbs)
L2: (4 Feet on box walk-back) (8 Pike chin-up on rings/bar)
L1: (6 Inchworm walk-back) (10 Ring Rows w. 1 ct pause)
KB 3-Way Shrugs: 3 x 10 each. Rest 60s.
– Front + Side + Behind Back