11/9/2018


STRENGTH

1) Close Grip Bench Press: 1RM + Drop Set. Rest 2:00
After a 1RM is completed athletes will take 75% of that number and perform 1 set x max reps

METCON

”2014 Regionals Workout”
10 Rounds for time:
1 Rope Climb
200 Ft. Sprint

Rx+:(Legless Rope Climbs)
L3: (8 Rounds)
L2: (5 Band Assisted Chin-ups per round)
L1: (5 Ring Rows per round)
11:00 Cap

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