11/29/2017
Strength
A: Incline Bench Press (4x6, Tempo 21X1)
Every 2 Minutes x 4 Sets (8 Minutes) 6 Reps w/ 21X1 Tempo @ Challenging Load *Goal is heavier than 10/20/17
B: Ring Pull Up (3x4-5, Tempo 31X3)
Every 2 Minutes for 6 Minutes (3 Sets): 4-5 Reps @ 31X3 Tempo
Metcon (AMRAP - Rounds and Reps)
3 Sets: 3 Minute AMRAP @ 85-90% Effort 12 Push-ups 18 Air Squats 24 Double Unders Rest 2 Minutes Total of 15 Mintues here. The goal is to pick a modification where you can do everything unbroken! Pick up where you left off
Extra Work
2 Rounds: 20 Second Ring Support Hold 12/Side Wall Facing Shoulder Taps Rest 60 Seconds
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