Strength

Superset 5 Sets (Ascending Weight) of:

8 Close Grip Bench Press

12 Chest Flies

MetCon

On Every 2nd Minute For 6 Sets Perform:

8 Calories Assault Bike

12 Front Squats (75/115#)

Accessory (Gymnastics)

EMOTM 8 Minutes of:

Odd: 20-30s HSW Practice

Even: 20/Side Pike Over Pylon