Wednesday, 3/11

Warm Up

3 Rounds
6 Dolphin Push Ups
6 Scap Push Ups
6 Pause Hip Bridges
6 Plank to Squat

Strength

Bench Press (30 Min)
Prep: 1×5 w/bar, 3×5 working up+ 5 Prone Plate Retract and Press
Work: 8-8-6-6-4-4
Follow each work set with one of the following (alternating): 
A) 8-10 Single Arm DB Rows AHAP
B) 25 Band Pull Aparts

Accessory Work

5 Rounds 
:30 Max Dips (Ring, Bar, or Box)
:15 Rest
:30 DB Zottman Curls
:15 Rest
:30 Plate Russian Twists
:15 Rest