Chest Day!
Strength a.1: Dumbbell Incline Bench Press (3x8) low incline a.2: 1-Arm DB Row (3x8/side tempo 20X0) Metcon (2 Rounds for reps) 7 minutes ON, 2 minutes OFF - 2 total rounds (18 minutes)
"ON" AMRAP 7 minutes
8 dumbbell push press
8 dumbbell power clean
20 double unders
Choose weights light enough to be unbroken the entire workout
"OFF" 2 minutes rest
Attempt to have the same score during the first and second AMRAP Extra Work a: 1/2 Kneeling Bottoms Up Kettlebell Press (3x8 tempo 20X0) b: Ring Pull Up (3x4 tempo 22X0) false grip
load if able
unload with feet on box
maintain hollow position throughout c: Dumbbell External Rotation (3x8 tempo 20X0) #workoutoftheday
