Warm up (1-2 rds)
25 Banded Face Pulls
12/12 Hi to Lo 1/2 Kneeling chops (Red Band)
25 Banded Skull Crusher/Tricep Extension
12/12 Lo to Hi 1/2 Kneeling chops
2-3 Sets
10-12 Single Arm Seated Press
3-3-3-3 Pull Ups (banded for scaled) Alternate Grip Every 3 Reps
10-12 Db Pull Overs
3x
4 Barbell Push Press (Build from last week)
4 Single Arm DB Push Press (Right)
4 SA DB Split Jerk (Right)
4 Single Arm DB Push Press (Left)
4 SA DB Split Jerk (Left)
:10 Bike Hard
Rest
WOD
3-4x
7-10 Dips or 14-20 Bench Dips
7-10 KB Floor Press 53/35
30-40 Double Unders
Immediately into
3-4x
10 KB Push Ups
20 Sit Ups (Feet anchored by KB)
16 KB Gorilla Row 53/35