Strength
Bench press
3-3-3-3-3
Aim for sets to be around 75% or higher
Bike in between sets
Metcon
For time :
2 rounds
20/16 cal AAB
20 alt DB hang snatch 22.5
Target time : 3-5mins
Advanced: 3.5mins
Finisher
6 sets
1 smooth set of GHD sit ups
Rest 2:00
( do the math on total volume here so that you don’t do too much )
