And on the third day we bench…

Prep: Push Ups x 8 Prone Band Dislocators x 12 Prone Band Behind Neck Press x 12 Band Cross Body External Rotation x 10 each Dead Bugs 2×8 each A.  Horizontal Press – Bench 90% of 1 RM Set 1 = 65% x 3 Set 2 = 75% x 3 Set 3 = 85% x AMRAP B.  Military Press 101: 3×8           GPP: 3×6          Performance: 3×5 12 min, 3 Rounds: 10 hanging knee raises or toes to bar 15 Sumo deadlift high… read more →