Things Get Worse

SKILL – Every Minute on the Minute for 10 Minutes

Pick an exercise you need to practice (GOAT) and pick a number of repetitions you can do for 10 minutes.  You can pick 2 and alternate if you want.

STRENGTH – Bench Press 10-8-6-4-2

Increase weight with each set.

METCON – AMRAP in 11 Minutes:

Ascending ladder (1,2,3,etc.)

Kettlebell Swings (heavy or American)

Pushups (scale up to Handstand pushups as long as you can.  Don’t forget the HSPU scales like feet on a box)

Toes to Bar (sub abmat situps if your hands are going to rip)

Great opportunity to scale up exercises for the low reps. Treat this like a capacity test. Do harder versions of the exercises as long as you can!