Friday, 2/7

Warm Up

3 Rounds

6 Hanging Scap Retractions

6 Dolphin Push Ups

6 Scap Push Ups

6 Pause Hip Bridges

Strength

Bench Press

Prep (10 Min)

1×10 Bench Press w/Bar

3×5 Bench Press (working up)+ 5 Prone Plate Retract and Press+10 Band Curls 

Work (30 Min)

Bench Press 8-8-5-5-3-3

Max Rep Strict Chin Ups after each work set of bench

Met Con

5 Rounds for time

10 Single DB Hang Clean and Jerk (5/side)

40 Double Unders