Strength/Skill:
Every 2 min for 6 Rounds
5 Strict Press @ 65%
Metcon:
4 Rounds
20 Wallballs 20/14lbs
15 GHD Situps with Wallball
200m Run with Wallball
Accessory Work:
3 sets
10 supinated bent over barbell rows
10 deficit push ups (use 45# plates)
Bench Press
Work up to a heavy 5 rep for the day, then do 2 drop sets at 90% and 85% of that 5 rep heavy you hit.
Mobility:
3 min smash on each pec and anterior deltoid
