Thursday, 1/20

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*

*follow each work set with 25 band pull aparts

*add no more than 10% each set (ex. 10@185, 8@205, 6@225, 4@245, 2@270)

Met Con

For time (15 Min Cap)

20-18-16-14-12-10-8-6-4-2 Push Ups
20-18-16-14-12-10-8-6-4-2 DB Hang Clean and Jerk (50/35)