Metcon:
8 sets
10 Shuttle Sprints (50ft)
10 Burpee over Rower
300m Row
-rest 1:1 b/t sets-
Time cap each set is 3:30
Scaled:
8 sets
7 Shuttle Sprints (50ft)
7 Burpee over Rower
200m Row
-rest 1:1 b/t sets-
Strict Press
Take 10 minutes to establish a heavy single Strict Press.
-Then-
2 Sets
3 Strict Press @80-85% of established heavy single
Bench Press
2 Sets
5 Bench Press
5 Tempo Single Arm Dumbbell Rows @7-8/10 RPE (3 second descent, 1 second hold at the top and bottom of each rep)
3 Sets
4 Bench Press
5 Tempo Single Arm Dumbbell Rows @7-8/10 RPE (3 second descent, 1 second hold at the top and bottom of each rep)
*Move up in weight each Bench Press set. Start around 6.5/10 RPE and move up to 8.5-9/10 RPE.
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