October 10, 2017

10/10/17

Warm-up
2 Rounds
:30 Hand Plank
:30 Squat Hold
:30 Russian KB Swings Light
:30 Supinated Hang From Bar
Weightlifting
Bench Press (4x10 or 4x3)
Beginners:
Dumbell Bench Press
Every other min do 10 for 8 min (4x10)

Advanced:
Pausing Bench Press
4x3 with 2 second pause on chest
Metcon
Metcon (AMRAP - Reps)
15 Min AMRAP
Max Rep Unbroken Bench 185/95#
Max Rep Unbroken Pullups
Row 500m
**Score is total reps of pullups and bench combined

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