January 4, 2019
190401
Warm-up
Strength
5 Sets:
5 Bench Press (3 second Decent, 1 Second Pause at Chest)
Rest 30 Seconds
5 Bent Over Rows (3 second Decent)
Rest 2" Between Sets
Bench Press (Weight)
Bent Over Row (Weight)
Metcon
Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP:
30 Double Unders
10 DB Dead Lifts 50/35
10 Single Arm DB Push Press (5/side, hold on in front rack while other is pressing) 50/35
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