Warm-up
2 sets
1:00 Bike
30 Banded Face Pulls
20 Supine Grip Banded Pull Aparts
10 DB Lateral Raises
10 DB Forward Raises
Build to 85% of 1RM Bench
Weightlifting
Bench Press (8×3)
*20 min to complete
*70-75% of 1RM
*All sets at the same weight
Metcon
Metcon (Time)
3 RFT
20 T2B
10 Thrusters (95/65)(Rx+ 135/95)
5 Strict Pull-ups (Rx+ 2 Legless Rope Climbs)
*12 min cap
