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 3
Increase 5-10 lbs
Accessory:
3 sets
6-8 DB Flat bench flyes
8-10 DB rear lateral raises
6-8 Barbell curl
If the reps are less than usual, the weight must be heavier
Metcon:
3 Rounds
One minute each station
1. Wall Ball 20/14
2. DB Hang Clean 40/25
3. Box Jumps 20″ (better to do a box height that you can jump up and down consecutively, even if it’s a couple of 45 lb. plates)
4. Push Press 40/25
5. Row for calories
Rest 2 minutes
Your goal is reps, you don’t have to do the Rx weight.
Much better to lower the weight so you can keep moving.