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 @70%
Accessory:
3 Sets
DB Side Laterals x 3 drop sets
Bar Dips or Bench Dips x 6-8
Barbell Curl x 3 drop sets
Metcon:
Row
250m
500m
750m
1,000m
750m
500m
250m
Rest 1 minute between each distance