– Strength: Today we’ll knock out some beach muscle work for the upper-body.
– Metcon: This conditioning workout is no joke, break the sets of Pull-ups before you think you have too, unless you want to spend a lot of time looking up at the bar. Focus on good mechanics and take breaks when you need to.
A1) DB BENCH PRESS W. A ROTATION
4 x 10-12. Rest 60s.
A2) ELBOW OUT LANDMINE ROW
4 x 10-12 each. Rest 60s.
Hand Release Push-ups
300 Meter Row
*Increase the Push-ups by 10 each round, and decrease the Pull-ups by 5
– Goal: Movement quality, break sets before you need to, but try to finish under 14:00
Rx+: (C2B Pull-ups)
L1: (Box Push-ups) (Assisted Ring Pull-ups)
HAMMER CURL WITH ISO HOLD
4 x 8-12 each. Rest 60s.