Warmup: ROM drills,
3 sets of 10 Dumbbell Floor Press, rest 1 min between sets
Strength: Bench Press Tempo: 20×1
Warmup 5/5/3 at 40/50/60% 1RM
Work: 5/5/5+ at 65/75/85%
WOD
5 min clock:
25 banded push ups
500 m row
Max pull-ups in remaining time
Rest 1 min
5 min clock
25 kettle bell swings
500m row
Max pull-ups in remaining time
Rest 1 min
5 min clock
25 wall balls (20#/14#)
500m row
Max pull-ups in remaining time
Cooldown: 2 min plank. roll lats and back, stretch
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