Wednesday 5/9


Warm-up

3 sets Tricep Pull Down x 20 Front Lean Rest x :30 seconds (on rings if able) Bear Crawl x 100 ft Deadbug x 20

+ 20-30 Push-ups *accum all good reps here

Strength

Close-Grip Bench Press (3x10 @60-65% of 1RM tempo 30X1 )

Each set begins every 2:30

Metcon

Metcon (Time)

5 Rounds: 400m Run 21 Push Press, 95/65#

Extra Work

A.1: Dumbbell Tricep Rollbacks (2x12; Rest 30 Seconds)

A.2: Plyo Push-ups (2x Max Reps; Rest 60 seconds)

#workoutoftheday

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