Warm Up:
1st rib mobility :60/side
:15 Bottoms up KB Press-R
:15 Bottoms up KB Press-L
:15 Straight arm lat pull down w/band
:15 ASQ
X4
Strength:
7×1 Strict Press
E:90
“Change Up”
Group 1:
20 Bench Press (L-M)
10 Strict Pull ups
6min AMRAP
3Min Rest
Group 2:
3 Power Clean (M-H)
100’ Sled Push (M)
6min AMRAP
Extras:
8 Mile Pull up/Dip complex
Max Rep Strict Pull ups
1min Rest
Max Rep Strict Dip
1min Rest
x3