Thursday 10/16

WARM UP

3 rounds:

3 rope climbs to standing

10 push ups

10 step ups

SKILL

Bench press eccentrics

5 x 3 w/ 6 second eccentric

*Use spotters to reset the bar each rep.

WORKOUT OF THE DAY

30:00 AMRAP:

800 meter run

20 alternating single DB box step overs

4 rope climbs

RX: (50/35)

SKILL

Strict press

5 x 5

WORKOUT

For time with partner:

400 meter DB walking lunge

*Non working partner must do an “out and back” run to turnaround point or back to the gym (whichever is further). Rotate after each completed run.