Heavy Strength: 20 min
10 min to find heavy Push Press
Then
4 x 4 @ 75%
(suggested 2:30s. For each set)
Accessory: 15 min
Skull crushers (barbell or DB)
4 x 8
Bench/Ring Dips slow and controlled
4 x 8
Metcon:
2000 M row
Sprint !
*recurring benchmark
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