10 rounds for time of:

8 Ground-to-Overheads, 95/65 lbs

10 Bar Facing Burpees

* Time cap: 15 mins

Target time: 11-13 minutes
Time cap: 15 minutes

The stimulus for today’s workout is consistent- moderate-high intensity across all rounds. Athletes should use the first 2 rounds to establish a pace that can be maintained through all 10 rounds. This workout will creep up on the upper body. Be smart and calculated on sets to avoid burning out.

Like a lot of open workouts, this one shocked everyone. Don’t come out the gates like a horse. Transitions from one station to the next need to be steady and seamless to minimize lost time. Don’t get Sloppy! Yes, we want to push, but not at the expense of sacrificing form. Maintain the standards across all reps.

4 rounds for quality of:

10 Reverse Grip Bench Press, pick load

12 Banded Chest Flies

10 Dumbbell Skull Crushers, pick load

* Rest 2 mins

Reverse Grip Bench Press- moderate weight – maintain control and quality; incline
Banded Chest Flies- High to Low @ moderate weight – maintain quality
Dumbbell Skull Crushers- moderate weight – maintain quality