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| Happy belated B-day Papa Prince! |
3 Rounds:
Row 200m
15 Hand Release Push-ups
Run 200m
Dynamic Warm-Up/Burg WU
Beginner Strength:
Squat: 2 x 5, 1 x 5+ (max reps)
Abs
Int/Advanced Strength:
Speed Bench: 8 x 3, 60% + bands or chains
--Use chains or change the band tension up
Tate Press: 3 x 10
Abs
MetCon:
10 RFT of:
3 Shoulder-to-Overhead 155-185/ 80-95#
5 Strict Chin-ups (palms facing you)
7 Wall Touches 9/8 feet
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