Week 5(of 12)Day 26

A. Build
A1. Tempo Low Box Squat – 3-3-3-3@80% or above, box below parallel, 4 second eccentric
A2. Tempo DB Bench Press – 6-6-6-6, Increase load each set, 3 second eccentric

B. Condition
3 Rounds
30 Wall Balls
15 Ring Dips

10 Min Cap

Alpha – WB@20/14, as written, if your Karen Time is under 6 min use the 30/20# ball
Bravo – 6 Rounds: 15 Wall Balls@20/15, 7 Ring Dips
Charlie – WB@20/14, Push-Ups
Delta – WB@14/10-13, Push-Ups with hands on a box or bench

Extra
Reverse Sled Drag – 50′ x 3,  do this outside
Banded Face Pull – 10 x 3