Strength
————-(1)————–
9 min to complete
3 rounds
10-12 Tempo DB bench Press (2020)
+
4-6 Neg Chin ups (3 count down)
rest 90 sec between rounds
————-(2)—————
9 Min to Complete
3 rounds
8-10 Kneeling Dual DB shoulder press (2 count hold overhead)
+
8 per arm Gorilla Row
rest 90 sec between rounds
Metcon
“Nostalgic”
1×4
30 on 15 off
1) Ski Cals
2) Hollow Hold
3) Xover Symmetry R. Snow Angels
4) Plank on wall
