In Strength WOD

Floor press 

5 sets of 3 increasing weight each set

Pressing complex 

1 strict press 2 push prest 

(Strict press will dictate the weight, make it challenging and focus on quick explosive reps on the push press.



5 sets of 3 negative pullups (5seconds decent on pullups

tricep band extension. (Use small black or red band) 4 sets of 20 plus reps. This is a burnout sonic should burn. 


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