Warm Up X2

  • Row 200m
  • 10 OHS
  • 10 T-pushups
  • 10 Jump Pullups
  • 8 med ball rotation throws each side
  • Bear Crawl Up Crab Walk Down

Mobility

  • Banded pec minor stretch 

Weight Training: percentages based off of new working max

Bench Press- 75%x5, 85%x3, 95%xmax reps @8-9RPE

Workout

Ring Row 4x10, 1:30 rest
3 supersets, 1:00 rest:
30 DB hammer curls @8=9RPE
30 Band tricep pushdowns @8-9RPE
 

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