A. Skills & Drills & Things
AMRAP for Quality 6:00
5 Eccentric Push-ups (3 secs down)
10 DB Reverse Flies
15 C-Curve Chest Press (20/10# DB)*
B. Strength:
OTM x 10:00 —> 1 Strict press
Rounds 1-5 —> Build to heavy*
Rounds 6-10 —> Across
*Establish a heavy weight that you can maintain for rounds 6-10.
C. Conditioning
“Jack”
AMRAP 20:00
10 Push Press (115/80)
10 KBS (53/35)
10 Box Jumps (24/20)