METCON
WARM-UP
1-2 ROUNDS
10 Banded Pull Aparts
10 Banded Chest Flys
10 Banded Upright Rows
5 Burpees
Into…
AMRAP x 4 MINUTES
4 Slamball Good Mornings
4 Slamball Curl to Press
4 Alt. Slamball Lunges
STRENGTH
5-3-1-5-3-1*
Bench Press
WORKOUT
5 SETS*
AMRAP x 2 MINUTES*
10 Ground to over head Plate/DB
8 Ring Rows / Pull Ups
6 DB Goblet Squat
-Rest :30 b/t Sets-