Warm up:
2 Rounds
10 Scapular pulls
5 Inchworm
10 I’s, Y’s, T’s and prone arm raise
10 Single arm upside down kb press
Strength:
Bench Press
5 x 5 @75%
Accessories:
3 Sets:
6-8 Bar or Bench dips
10-12 DB Shoulder laterals
8-10 Barbell curl
Metcon:
Every 3 minutes for (15) minutes
Row 250/175
10 Burpee (If you want to be adventurous you can do Burpee Tuck Jumps)