Choose either #1 or #2 everyone does #3
1. 5 RFT:
20 Burpees
20 KBS 53/35#
2. OTM x16
ODD- 3-6 reps of elevated HSPU- ninjas use parallettes, beast use plates
EVEN- 3-8 reps of C2B
If you need to work on strength do the HSPU and C2B Strict. If you need to work on skill/coordination do the HSPU and C2B as kipping.
THIS IS A GOAT SESSION- better to get less reps and work on weakness.
3. Giant sets X 3
A. Strict Bent over Rows, 6-8 reps
B. Banded Triceps Push downs, 15-20 reps
C. Band Pull Aparts
*No Rest between movements, rest as needed between sets
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