Strength: Bench Press
12-9-6-3 increasing weight then
6-9-12 decreasing weight
Metcon: “Ascend and Descend”
10.9.8…pull ups
1.2.3…S.T.O (95/65)
20 dubs after each set of S.T.O
Lv1(85/55) 1/2 dubs
Lv2(65/35) 40 singles
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