Friday

warm-up:
10 min: convo pace
20 sec dead hang
5 R/L Tea-cups
10 Scap Push-Ups @2121
20 alt b.o.s. thoracic rotations
25 Heavy Rope Skips
+
A. Bench Press - 5,5,5. Build
2-3 min rest b/t sets ~12-15 min
B1. Wide Grip Strict Pull-Ups - 5-7 reps
B2. BB RFESS - 5 R/L, HEAVY
rest as needed
X3-4 sets including 1 warm-up set ~10 min.
+
"Helen"
3 RFT
400m run
21 KBS (Grn/Yel)
12 Pull-Ups
*15 min Time-Cap