Thursday

Skills:  Scapular Pullup 5×5 (Example: https://drive.google.com/file/d/0B9fk67ZNakmzMlZLT3NSOGFHR2s/view )
Ring Dips 2 x 10 or for those who need a challenge butterfly dips (Example:  https://drive.google.com/file/d/0B9fk67ZNakmzdUljOE4tdnFTQ1k/view )

Strength:  Bench press
70/5 75/4 80/3 85/2 90/2 95/1

3×20 banded tricep pull down

Metcon:
12 Rounds for Time:
12 Pull Ups
12 Burpees

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