Warm Up
Foam Roll Lats and Upper thoracic

3 rounds
10 Cal AB
10 Wall angels
20s Dead hang each arm

Demonstration
5 minutes
Demonstration and Flow of the Strict press
Strength
STRICT PRESS
Every 90s

From the floor

Strict press @ 60%
10 reps x 4

*Controlled reps – 1s up, 1s pause, 2s down

Metcon
CF.18.10.16
3 lap run
25 Pull ups (Ring rows)
25 Ring dips
2 lap run
15 CTB Pull ups (Banded Pull ups)
15 Ring dips
1 lap run
6 RMU (Banded pull ups + V-sits)
6 Ring dips

20 minute T/C