Warm Up
2 Rounds
6 PVC Dislocates
20’ Crab Walk
6 Alt T Push Ups
20’ Backwards Crab Walk
6 Quadruped Extension and Rotation/side
EMOM 15 Min (5 Rounds each)
A) 5-10 Dips (Ring/bar/Box)
B) 20 Plate Russian Twists (10/side)
C) 20 Band Pull Aparts
Strength
Bench Press
Prep: 1×5 w/ bar, 3×5 working up
Work:
10-9-8-7-6-5-4-3-2-1 reps of*:
Bench Press (M: 195/165/135/105/75, W:123/103/88/63/53)
10 Alt DB Plank Rows (5/side, reps do not change each round)
Strict Knees to Elbow
Rest ~1 Minute between rounds
*Bench and K2E follow 10-1 rep scheme, Rows are 5/side every round
