Weightlifting:
Close Grip Bench Press 10x3: 60 Sec Rest - 60% 1 RM Bar Weight 25% 1RM Band Weight
Power Snatch 10x2: 60 sec rest - 70%
Incline DB Bench Press 5x15
Chest Supported Row 3x12
JM Press 3x8
Elbow Extension Cross Cable 3x20
For time
50 Calorie Row
50 GHD Sit Ups
25 Box Jump Overs 24/20” (All the way over)
50 Wall Ball 20/14#
25 Shoulder to Overhead 185/135#
50 Wall Ball 20/14#
25 Box Jump Overs 24/20” (All the way over)
50 GHD Sit Ups
50 Calorie Row