Strength
Bench Press – Work up to a heavy 1RM then do 4×2 (90% 1RM)
Conditioning
10 Min AMRAP
4 Strict Chest to Bar Pull-ups
8 Deficit HR Push-ups (hands on 25lb plate)
12 Overhead Walking Lunges (70/53lb KB)
—Rest 3 minutes
3x (1 minute AMRAP Tire Flips)
WOD Notes: Scaling for strict chest to bar pull-ups are strict chin over bar. If you do not have unassisted strict pull-ups choose a band that will challenge you on the 4th rep each round. No kipping allowed. Scaling for deficit HR Push-ups are regular HR push-ups on your knees. For the overhead lunges, you may use a plate if you don’t feel comfortable using a kettlebell.
Blaire working on unassisted pull-ups!