Announcement
Happy Birthday Dylan Baker!!
Strength – Bench Press (1×1)
Bench Press:
– Heavy Single (10-12 minutes)
* Rest a little longer than normal between sets when you reach heavier weights *
Workout – Metcon (5 Rounds for reps)
NO WAY HOME
5 sets (Every 4:00)
12 Toes to Bar
10 Burpee Box Jump Over (24/20)
12 Toes to Bar
TARGET SCORE
Target time each set: 1:20 – 1:40
Time cap each set: 2 minutes
SCALED OPTION
5 sets (Every 4:00)
12 Kipping Knee Raises
10 Up Down + Box Step Up (low box)
12 Kipping Knee Raises
Cooldown – Warm-up (No Measure)
1 min standing QL doorway/rig stretch (each side)
1 min foam roll lats (each side)
1 min thread the needle (each side)
* If time permits