STRENGTH

1a) Barbell Rows: 4 x 6. Rest 60s.
1b) Rollback Tricep Extensions: 4 x 10. Rest 60s.
2) Rope Climb Technique

METCON

4 RFT:
15 DB Thrusters (50s, 30s)
3/2 Rope Climbs
Rest 60s.
12:00 Cap

**WHITEBOARD BRIEF **

– Strength: The intent today is performing upper back/tricep work in superset fashion. Focus on quality over quantity.
– Metcon: We are looking for UB sets of Thrusters today. DB Thrusters are far more challenging than BB thrusters so make sure you choose a weight you can stay efficient with.