Workout of the Day:
Warm Up: Hammer Curls, Front Raise, Lateral Raise
A. Press 1.1.1.1.1 (all @95%+) rest as needed between attempt (failed reps result in 15 burpee penaltie per fail)
B. Push Press 3×10 @80% of A
C. Bent Over DB Row 4×6-8 Reps @1212
D. 5x 1 Rope Climb (start from sitting) + 5 Rope Pull Ups
Competition:
Skill practice and active recovery makeup.