Narrow grip bench press
4 x 8-10 narrow grip bench press
- 3 sec eccentric phase
- leave two reps in the tank
- rest 3 min btw sets
Metcon
150/120 calories for time
odd minute: erg for calories
even minute: 6-8 kipping pull up
advanced:
odd minute: assault bike for calories
even minute: 3-5 bar mu
Tc 15min