Warm up:
Bike for 3 Minutes
2 Rounds
5 Inchworm
10 I’s, Y’s, T’s and prone arm raise
10 Banded Face Pulls
10 Banded Pull-Aparts
Strength:
Bench Press
5 x 8 @65% off of 90% max
Then complete 3 sets of:
Bar or Bench Dips x 6-8
DB Flyes x 10
Barbell Curl x 10
Metcon:
15 Min EMOM
1. Ski 250/175
2. 20 Push ups
3. 15 Swings @53/35