Narrow grip bench press
4 x 4 narrow grip bench press
- 3 sec count on the way down, 1 sec pause on the bottom
- leave two reps in the tank
- rest 3 min btw sets
Metcon
6-8 rounds, 1 min on/1 min off
- row 12/10cal
- rest of the time alternating max reps pull up and max reps t2b
- continue doing jumping pull ups if you are unable to do pull ups or t2b, no rubber bands in this one