Friday, August 10, 2018

Warm-up:

  • 2 – 10 Seal Jacks + 5 MB Chest Press
  • 3×8 each arm DB Bent-over Row
  • 3×5 “313” Push-up
  • Start Ramping up for 3 rep Personal Best

 

Strength/Skill:

Bench Press

  • work your way up to a 3 rep PB

 

MetCon:

for time

RX

  • 10-9-8-7-6-5-4-3-2-1 Dip
  • 1-2-3-4-5-6-7-8-9-10 Hang Clean 115/78

Fitness/Recovery

  • 10-9-8-7-6-5-4-3-2-1 Push-up
  • 1-2-3-4-5-6-7-8-9-10 Hang Clean 75/53

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