A. Bench Press
5×3; rest 2-3 Mins
B. Strict Weighted Pull Ups
5,4,3,2,1; rest 2 mins
M:
3 Rounds for time
50Ft Bear Crawl
12/9 Cal Bike
15 STOH 95/65
5 Shuttle Runs
*10 min Cap
Program Notes:
We start the day off with some heavy pressing and pulling. Aim to increase your weights from 2 weeks ago.
The metcon today is a shoulder endurance piece with some biking and running that is capped at 10 mins. This means you need to move hard and fast throughout to get it done.
Scaling the Metcon:
**Personal scaling can go beyond any of the following for a variety of reasons. Consult your coach for what is best for you.
RX+: Handstand walk, 115/75
Intermediate: same as RX
Scaled: 75/55
Beginner: 65/45