A. Weighted Push Ups: OT2M:
3 sets of 5 with a slow eccentric
4 sets of 5 banded
*After each set complete 10 banded pull aparts
Or
Cycle Week 4: Press or Bench Press 7s x 5r x 65% (or 3RM) (OT2M)
B. 3 x 7 Min AMRAPs
Buy in: 600m Run
AMRAP in remaining:
5 Push Ups
5 Pull Ups
5 Push Ups
15 Air Squats
Performance:
See Fitness.
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