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 20 Reps
Use the weight you can get for 10-12 reps, around 60-65%
Go till failure which should be around 10-12 reps
Rack the bar for several breaths and continue till you hit 20 reps
Accessory:
3 Sets:
Incline DB Press x 8-10
Half Kneeling Single Arm DB Press x 8 ea.
Barbell Curl x 8-10
Metcon:
15 Min EMOM
1. Bike 15/10
2. 20 Wall Ball
3. 10 T2B or 20 Sit up