Strength
5 Strict Press (Build in load)
Directly into
10 Barbell Bent Over Rows
6 Rounds
Rest 60 seconds after the barbell rows
**Work with a partner or set up two barbells, the load should be different
Metcon
Every 3 minutes for 15 minutes
5 Devils Press
10 Pull ups
30 Double Unders
Score = Slowest Round
**For the DB weights choose something that you can do 5 unbroken reps with**
Fitness: Ring Rows (75 singles)
Performance: Pull ups (40 dubs)
Open: Chest to Bar (40 dubs)
Athletes: The strength is a classic upper body push and pull combo. Climb in weight on the strict press and keep the bent over barbell rows the same across. For the second piece you should have 60-90 rest after each round. This is meant to be a sprint rest piece. Go fast then try to recover.