421 Sportsplex Dr. Unit A
Dripping Springs TX 78620
(512) 829-5325

180612

June 12, 2018

Part 1) Warm up

Part 2) Strength

1a. DB bench Press – 5×8 AHAP

1.b Pendlay row – 5×5 – Use good form, try not to “cheat”. Make sure you touch ground each rep and use explosion.

2a. Dips – 4×6 – AHAP – add on some dang weight!

2b. Strict pull up – 4×6 AHAP – add on some dang weight!

Part 3) Metcon – 4 rounds for time – 16 min cap

4 rope climbs (or 12 pull to stands), 8 Hand Stand Push Ups, 16 box jump overs, 32 double unders

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