A new assistance exercise to strengthen the upper-body. Landmine presses are underrated and pretty fun to do. All our work sets should be challenging.
– Metcon: Today’s workout the goal is slower intervals roughly 80% and using the 60s rest interval simply to adjust your pace and be ready to go for the next round.

STRENGTH

1a) Half-Kneeling Landmine Press: 2/4 x 8 ea. No rest.
– 2 warm-up sets + 4 challenging work sets.
1b) Strict Pull-ups: 2/4 x 6. Rest 60s.
– Rx+ – Band Resisted Pull-ups
– 2 warm-up sets + 4 challenging work sets.

CONDITIONING

” Water Torture ”

AMRAP 18:
21 Calorie Row
15 Box Jumps w. step down
9 T2B
21 Overhead Squats (42.5/ 30)
Rest 60s after each completed round.

L3: (35, 25)
L2: (30, 20) (Knee Lifts)
L1: (20, 15 Step-ups) (Abmat Sit-ups) (Light Goblet Squats)