1. Bench Press:

Build to Heavy Single

Then…

4×4 @ 70%

2. “Sunbeam”

20-15-10-5

Pull Ups

Toes to Bar

Alt Front Rack Lunges (95/65) – total

*12 min time cap

L3: RX

L2: assisted pull ups, hanging knee raises, (65/45)

L3: ring rows, v-ups, empty bar or bodyweight lunges