A: Tabata alternating sandbag shoulder #40/20

B: MAX effort Bench Press

20:00 to establish bench press 1RM.

perform 3-5 strict pull-ups at rest between working sets

A2: Tabata alternating sandbag shoulder #40/20

C: MetCon – CAP9

21-15-9

• wallball #20/14
• pull-up
• situp