Upper Body Strength:

Alternating Every Minute on the Minute for 20 minutes (10 sets each):

1 Bench Press at 80-90%

5 Seated Band Pulls

*slow and controlled at the pulls, slight pause and squeeze back

MetCon:

AMRAP 6:

10 Russian KB Swings

20 Double Unders

Pace Goal: 6-8 Rounds

Beginner: 26/18, Line Hops

Intermediate: 35/26, Single Unders

Advanced: 53/35

Sport: 70/53