031522

Warm-up
3 Rounds
12 Band Pull A Parts
0:20 Chest Opener on the rig
0:20 Child's Pose

A. Bench Press
Build to a 10RM, then 10 @ 90%, 10+ @ 85%
*You must go to fatigue on the 10RM.  Get a spotter.
**Build heavier than last week.
***Lockout to build strength. Don't lock out to build muscle.

B. Metcon (Reps)
8 Rounds
1 min -
8 Dips
+
AMRAP Eye level KBS (70/53)

1 min -
10 Push Press (115/75)
+
AMRAP DB Turkish Sit Ups (35/25)

*Score = Eye level KBS + DB Turkish SU

C. Metcon (Time)
Double Unders
50-40-30-20-10

Wtd Hollow Rocks (35/25)
35-28-21-14-7

DB Snatches (50/35)
20-16-12-8-4