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| Sully chillin' while Agee hits mass weight + bands |
30 DU's
15 OH Squats
5 Ring Dips
5 CTB Pull-ups
Dynamic Warm-Up/Burg WU
Strength:
DE One-Board Bench: 9 x 3 (3 grips), 50% + bands (use a 2x4 or 2x6 on your chest for the board).
Pull-ups: 3 x 5
Dumbbell Rollbacks: 3 x 12
MetCon:
5 RFT of:
20 Games Style Push-ups*
20 Box Jumps
Run 200m
*At the bottom of the push-up, lift both hands off the ground before pushing back up-every rep.
Skill:
Double-unders! Practice stringing multiples together... at least 5 mins worth of practice
Endurance:
Run or Row: 200m, 400m, 800m, 400m, 200m, rest half completion time
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