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