Wednesday, 2/23

Warm Up

3 Rounds
6 Squat to Bootstrappers
6 Alt Samson Lunges
6 Dolphin Push Ups
6 Pause Hip Bridges

Strength

Bench Press (25 Minutes)
Prep: 1×10 w/bar, 5-5-3-3 working up
Work: 3-3-2-2 working up*
*25 Band Pull-Aparts after each work set

Met Con

Prep (6 Minutes)
3x:30 Bike+ 3-5 Dips

4 Rounds
In 1 Minute, Bike 10/7 Cals, max Ring Dips in remaining time
Rest 2 minutes