STRENGTH

Bench Press

4 @ 80%, 3 @ 87%, 2 @ 95%

Warm up sets: 10 empty bar, 6 @ 50%, 5 @ 60%, 4 @ 70%

CONDITIONING

For Time

15-12-9-6-3

DB Thrusters (40/25)

300Ft Shuttle Run (50 ft down/50 ft back x 3)

CORE/MOBILITY

1 Min Lying Side Twist

:30 PVC Behind Back Archer Hold

30 Hollow Rocks

GYMNASTICS BONUS

30 Reps Hollow Body PVC Lat Pull (on the ground)

WORKOUT OF THE DAY