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 Pulls (95/65)

15 Push Press (95/65)

10 bar over burpee

After 3 rounds, do 12 min AMRAP of the following:

20 cal row

20 double unders or 40 single