STRENGTH
1) Close Grip Floor Press: 6 x 5 @a moderate weight for all sets. Rest 90s.
- 3 warm-up sets
- Option: Light to Moderate weight

2) Strict T2B/Push-up Warm-up x 5 minutes.

METCON
AMRAP 16:00
10 Strict T2B
10 Push-ups
400 Meter Run / Row / Bike / Ski
- Goal: Moderate effort for the entire 16:00 - 70-75%.
- Rx+: Workout time is extended to 20 minutes. Round starts with 5/3 Bar Muscle-ups

EXTRA CREDIT
1a) Banded Facepull-apart: 4 x 15. Rest 30s.
*Hold end range for a 1 count
1b) Banded Pulldowns: 4 x 15. Rest 30s.