Warm Up
3 Rounds
6 Alt T push ups
6 Pause Hip Bridges
6 Prone Plate Retract& Press
6 Squat to Bootstrappers
Strength
Bench Press (35 Min)
Prep: 1×5 w/bar, 5-5-3-3 working up
Work: 6×3 at the same weight
Follow each work set with 5-8 Single Arm DB Rows/side and 15 Band Pull Aparts
Met Con
For Time
50 Single Arm DB Push Press (switch hands every 5 reps)*
25 Burpees
50 Push Ups
25 Burpees
*DB weight should be 25% of weight used in 6×3 Bench Press
Mobility
1 Min Standing Pec stretch/side
1 Min OH Band stretch/side
