CLOSE GRIP FLOOR PRESS

A) Strength:

1a) Close Grip Floor Press
- Take 5-6 sets and build to a 3RM. Rest 2:00 between heavier sets.
- Beginners (5 x 5), using one moderate weight for all 5 "work-sets"
1b) Banded Pull-apart: In between sets perform 10-15 Slow and Controlled Banded Pull-aparts.

B) WOD:

Each for time: (20:00 Cap)

3 RFT:
20 American KBS (Rx = 53/35, S = 35/26)
20 Burpees


Rest 5:00


3 RFT:
20 Sumo Deadlift High Pulls (Rx = 53/35, S = 35/26)
20 Box Jumps w. Step Down (24/20)

C) Extra Credit:

1a) DB Pull-overs (3 x 10). Rest 30s.
1b) Bent-over Rear Delt Raises (3 x 15-20). Rest 30s.
2) Elbow Plank: Accumulate 2:00. Use weight if needed.