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