Warm-up

• 400m Row 2 Rounds
  • 20 Hollow Rocks
  • 20 Planks Shoulder Taps
  • 40 Single Unders
• –then– 10 PVC Passthroughs
  • 5 Narrow Push Ups
  • 5 Regular Push Ups
  • 5 Wide Push Ups

STRENGTH

• Bench Press 3-3-ME Use the heaviest weight you can for each set.
• Rest as needed between sets.

• Set 1: 70% of 90%
• Set 2: 80% of 90%
• Set 3: 90% of 90%
• All percentages based off 90% of 1RM.
• Max reps between 3-7 reps here! Try to go a little bit heavier than previous weeks where we did 3s!

METCON

• For time: Row, 2000 m — then — 3 rounds of:
  • 100 Double Unders
  • Handstand Walk, 100 ft

Scaling Options: Scale to 1:30 min of DUs practice or 200 Single Unders. Scale the HSW to a distance that takes you less than 90 seconds or 7 Wall Walks. You could also practice hsw for 90 seconds and get a few feet a time to get some practice in! Time Cap: 28 mins