3 Rounds:
10/10 Banded strict press
10 Band pull-aparts
5 wall balls
5/3 Cal bike
Then…
3 Sets For Quality:
12 Delt raise, alt between front and side raises
12 Bent over flys with light DBs or Plates
:20 Sec Side Plank per Side
Then…
Press/Pull. (week 3/6)
Complete 1 set every 2:30 x 4 Sets
7/7/5/5 Strict Press
10 ALt Gorilla Rows
12 Banded Face Pulls
*Increase weight over the 4 sets of 7 strict press to a heavy 5 reps.
Then…
14 Min AMRAP:
Buy in:
50/35 Cal Bike (scale row)
Goal:4-5min
into…
AMRAP In remaining 14:00:
9 Toe to Bar (5 Ring or BMU)
12 Alt DB Snatch 50/35
15 Wallballs
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