Thursday, 1/9
January 8, 2020
Bring-A-Friend Day, 1/11
January 10, 2020

Warm Up

3 Rounds

6 Hanging Scap Retractions

6 Dolphin Push Ups

6 Scap Push Ups

6 Pause Hip Bridges

Prep (10 Min)

1×10 Bench Press w/Bar

4×5 Bench Press (working up)+ 5 Prone Plate Retract and Press/10 Band Curls (alternate 2 rounds of each)

Work (25 Min)

5 Rounds 

Max Rep Bench Press @BW

Max Rep Strict Chin Ups

Workout is not for time, but move quickly from Bench to Chin Ups, then rest as needed (while being able to finish under time cap)

3 Rounds

1 Min Max Reps Seated DB Press (1/3 BW)

1 Min Max Reps DB Zottman Curls

1 Min Rest

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