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
Increase 5-10 lbs based on your performance last week.
Accessory:
3 Sets:
DB Flyes x 8-10
Half Kneeling Single Arm DB Press x 8-10 ea.
Barbell Curl x 8-10
Metcon:
21-15-9
Med Ball (Clean the ball from your lap to over your shoulder, go as heavy as you can go)
Burpee over Ball