Monday – 1/8/18

Warm-up
3 Sets:
6-8 Bottom Up KB Press
12 Lateral Band Walks
12 Scapular Push Ups from Elbows
+
Bench warm-up

Workout
A. Every 3 minute, for 15 minutes (5 sets):
BB Bench Press x 1 rep
+
Every 3 minute, for 6 minutes (2 sets):
Bench Press x Max Reps @ 70-75% of today’s 1-RM

B. Three rounds for time of:
400 Meter Run/Row/Ski or 1000m Bike
21 Kettlebell Swings (53/35lb)
12 Pull-Ups