Bench Press

Warm Up-

Run 10 minutes @ 70% effort

Lacrosse ball and Mobilize shoulders

Push ups- 50 reps

Abmat Sit ups- 50 reps


SWOD-

Bench Press- 5,5,3,3,3,1,1,1 Work up to a HEAVY single

Dumbell Rows- 50 reps each arm



Muscle Endurance-

7 x 50m sprints with flying start from 10m behind the start line. Make sure your hammies are warmed up! Rest as needed to attack each sprint with 100% effort.


WOD-

3 Rounds for time:

7 Power Cleans 185/115
14 Box Jumps 30"/24"
21 KB push press 55/35 in each hand