072622

A. Bench Press
15-12-10-10-10

*Here we're looking to build in weight as the reps increase.  Once you hit the "10's" we're looking to increase incrementally, but if you fail rest and try the same weight for the following weight.
** No drop sets. Get a spotter.
***If you completed all sets without a spotter add 5lbs  to every set.

SUPERSET W/ Supine Bent Over Rows

B. Functional Bodybuilding
4 Rounds
A1: 8 Handstand Push Ups OR 12 BB Strict Presses
A2:  12 BB Wide Grip Bent Over Rows

4 Rounds
B1:  8-10 Dips *add weight if 10 is not rigorous
B2: 12 Bent Over Rear Delt Flies

C. Metcon (Time)
3 Rounds (7:00)
24 MB Sit Ups (20/14) (Rx+ GHD Sit Ups)
12 Single Arm Devil Press (50/35)
16 Toes to Bar
12 Single Arm Devil Press (50/35)

*Score your slowest round

SCALES
MB SIT UPS
- Scale wt
- No wt

SA DEVIL PRESS
- Scale wt

TOES TO BAR
- Toes to air
Toes to Rig
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