Warm-up
Banded Shoulder Warm-up
then…
3 sets
5 Tempo Push-ups
:30 Wall Hinge Stretch
10 Banded Shoulder Press Each Arm
:30 Spider Stretch Each Side
Weightlifting
Bench Press (1×1)
Take 20 min to find a 1 rep max
Metcon
Metcon (Time)
For time:
500m Row Buy In
then…
6 Rounds
6 Strict HSPU
3 Hang Squat Cleans (185/135)
then…
500m Buy Out
*15 min cap
