Warm Up
Smash upper outside of pec
1 minute each side
Band pull aparts
3 sets of 10
Dumbbell row
3x10 light weight - each arm
1 minute each side
Band pull aparts
3 sets of 10
Dumbbell row
3x10 light weight - each arm
Strength
Bench press
4x8-10 reps
Incline press (dumbbell or barbell)
3x12-15
4x8-10 reps
Incline press (dumbbell or barbell)
3x12-15
Metcon
*If you are training for open make these normal pull ups (kipping) if not do strict chin ups
Conditioning
10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10 reps of...
Thruster 95#/65$ or very light
Chin ups - no weight
Conditioning
10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10 reps of...
Thruster 95#/65$ or very light
Chin ups - no weight