Chip Away

Competition Class

Strength

SKILLS&DRILLS

CONDITIONING

E2M20M
min0/4/8/12/16
30/20 Cal Assault Bike
min2/6/10/14/18 Cal Row
30/20 Cal Row
**all out, no pacing

UPPER STRENGTH
E2M14M
2 Bench Press @ 55% + bands
3 KB Bent Over Rows

CORE

3 Rounds for Quality
10 GHD Sit-ups
60s Side Plank (ea side)
10 GHD Back Extensions

MetCon

CLASS

10min EMOM
odds: 5 Strict Press (from floor)
evens: 5 Strict Pull ups

For Time:
100 Wall Balls 20/14
80 KBS 53/35
60 Box Jumps 24/20
40 Burpees
20 T2B
100 Double Unders

*25min time cap