Strength:
to failure Seated tricep extensions
20 supine bench flyes
to failure barbell curls
20 band pull aparts
3x
Metcon:
400m
20 slam balls
20 KBS
30 sec plank
14 min AMRAP
to failure Seated tricep extensions
20 supine bench flyes
to failure barbell curls
20 band pull aparts
3x
400m
20 slam balls
20 KBS
30 sec plank
14 min AMRAP