Thursday, 12/9

Warm Up

3 Rounds

6 Alt T Push Ups

6 Spider Lunges

6 Prone Plate Retract and Press

6 Pause Hip Bridges

Strength

Bench Press (25 Minutes)

Prep: 1×10 w/bar, 3×5 working up

Work: 10-8-6-4-2 working up*

*add no more than 10% each set (ex. 10@155, 8@170, 6@185, 4@205, 2@225- 205 is a slight round up, but previous sets were rounded down, so still within 10% progression from original)

Accessory Work

5 Rounds

:30 Ring Dips

:30 Rest

:30 Band Pull Aparts

:30 Rest

Mobility

1 Min OH Band Stretch/side

1 Min Standing Pec Stretch/side