STRENGTH
1a) Ring Rows: 4 x 10-12. Rest 30s.
– Pause for a 1 count at the top
1b) Single Arm DB Bench Press, neutral grip: 4 x 8 each. Rest 30s.
– all sets of with one challenging weight
METCON
”Jones Bones”
AMRAP 12:
10 T2B
10 S20H (135, 95)
200 Meter Run
Rx+:(155, 105) (21/18 Calorie Assault Bike or Ski Erg in place of Run)
L3: (115, 75)
L2: (Knee Lifts) (95, 65 Push Press)
L1: (20s Elbow Plank each round) (DB Push Press, neutral grip)