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Components

Bench Press

Close Grip Bench Press

Weighted Dips

Metcon

9-5-18

3 x NFT
20' backwards crab walk
5-10 L strict pull-ups
10 back extensions

A: Bench Press (4 x 3-5 reps 83% *paused)

Bench Press

B: Close Grip Bench Press (4 x 6-8 75%)

C: Weighted Dips (5 sets 5 reps)

Metcon (Time)

4 rounds, for time
20 GHD Sit-ups
15 American kettlebell swings 70/55
40/30 Calorie Row

Metcon (Time)

600' sled push *bodyweight

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