19
Nov
11/20
Unrated – U60
Warm-up
3 sets
1:00 machine
10 hanging scap retractions
5 kip to swing
50’ banded side step
Strength
Bench Press (Work up to a heavy single in 10 minutes )
Metcon
Metcon (Time)
30-20-10
Toes to bar
Front rack lunge (2×70/53)