Workout of the Day:
A. Bench Press 30-45/2:00
4.2.4.2.4 (4s@80% 2s@82.5) 3.1.3.1.3 (3s@85% 1s@90+)
B. Rope Climb (1) + Rope Pull Up (5) x5 Sets
C. Emomx10
Odd: Ring Dip x5-10
Even: Plyo Push Up x5-12
** Use plates for the plyos.
Competition:
Make-up or active recovery or supplemental skill/strength work.