Saturday, 8/28

Warm Up

3 Rounds
6 Hanging Scap Retractions
6 Dolphin Push Ups
6 Rev Hand Spider lunges
6 Alt Samson Lunges

Strength

Bench Press (25 min)
Prep:1×10 w/bar, 3×5 working up
25 Band Pull Aparts after each prep set

Work: 4×5 at same weight
8-10 Single Arm DB Rows after each work set

Met Con

MC Prep (4 Min)
1×8 Kip Swings+
1×8 Knees to Chest+6 DB Front Rack Lunges
1×4 Toes to Bar+4 DB Thrusters+6 DB Front Rack Lunges

“DG” 
AMRAP 10 Minutes
8 Toes to Bar
8 DB Thrusters (35/25s, RX+50/35s)
12 DB Front Rack Lunges