wow-monday

W.U.  Chest and shoulder warmup

  • Prep for bench press

Strength:   Max OUT Bench Press (20 Mins)

  • 5 @ 80%
  • 3 @ 85%
  • 1 @ 90%
  • 3 @ 87%
  • 1 @ 95@
  • 1 @ 100%
  • 1 @ 105%

W.O.D for time complete

30-20-10 (60)

  • Wt Step Up’s 24/20 @ 60/40
  • DB Bench Press 60’s/40’s

After each segment complete 60 x Double Under’s

Core: 60 x 2 counts Russian Twists (use med ball)