Upper Push/Pull Strength

4 Sets:

8 Strict Pull Ups

6 Double Dumbbell Strict Press + 6 Double Dumbbell Push Press

Rest 2-3 Min between

MURPH PREP METCON

Every 6:00 x 3

Run 400 M

50′ Walking Lunge (Adv: Double DB walking lunge – athlete chooses weight)

3 Rounds of Cindy (5 Pull Ups, 10 Push Ups, 15 Air Squats)

*Score is slowest interval

OPTIONAL ADDITIONAL WORK

Bench Press 3×5 (build)

BB Skull Crusher 3x 10-15