Saturday, 3/12

Warm Up

3 Rounds
6 Squat to Bootstrappers

6 Alt Samson Lunges

6 Alt T Push Ups

6 Pause Hip Bridges

Strength

Bench Press (25 Minutes)
Prep:     1×10 w/bar, 3×5 working up
Work:    5-5-3-3-3 working up*

*follow each work set with 20 Band Pull Aparts

Met Con

Prep (4 minutes)

1×10 KB Swings+5 Plank to Squat

1×10 KB Swings+Burpees

Work

5 Rounds for time (12 min Cap)

15 KB Swings

5 Burpees

15 Ab Mat Sit Ups

5 Burpees