Hypertrophy/Accessory

A. Tempo Strict Press - 3x5 (31x3)

A2. Single Arm Ring Row - 3x5 *each arm (4 sec pause at top)

B1. Bridged Barbell Floor Press - 3x10

B3. Wtd Tempo Push-ups - 3x10 (30x1)


Metcon

5 rounds

12 T2B

24 Wall Balls

Rest 3 mins

5 rounds

15 KBS (55/35)

2 Rope Climbs