STRENGTH

  • Floor Press
    • Work up to a 1RM
  • DB or KB Hammer curls
    • 3×10

METCON

  • “Double Jump” , 5RFT (18:00 Cap)
    • 50 Double Unders
    • 20 KBS (53, 35)
    • 10 Burpee Box Jumps (24, 20)

EXTRA CREDIT

  • “Dirty 30s”
    • 3×10-10-10
      • Tricep Extension to forehead + rolling tricep extensions + neutral press