Warm-up:

Coaches Choice

Strength:

1) Bench Press
Take 5-7sets to build to a heavy 2Rep
Rep sequence 6-5-4-3-2-2-2…

2) Ring Dip
2×10-15reps
Modify Ring Dip with Jumping Ring Dip

Conditioning:

AMRAP 12min
3 Rounds “Cindy”
200m Run

Rx’d+:
Strict Pull-ups
Chest Slapping Push-ups
Jump Squats

If weather/temp dictate – 10×50′ Shuttle Run

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