Monday 4/9/18 Did you miss bench press day!? :)

A. Movement Prep

3 sets, for quality of:

10 half kneeling bottoms up KB press (10L/10R) - light

10 banded Paloff press + front raise to overhead (10L/10R)

:20 plank hold in quadruped (knee off ground)

B. Strength

Bench press

Sport/Fitness:  4x5 @ 70-75% of 1RM bench press + 10 feet-elevated ring rows w/ each set

Life:  4x5 - same weight across all sets + 10 feet-elevated ring rows w/ each set

C. Metcon

Sport:

4 rounds, each for time of:

10 thrusters 115/75

50 double unders

15 CTB pull ups

*Rest 1:00 b/w rounds

Fitness:

4 rounds, each for time of:

10 thrusters 95/65

50 double unders / 100 single unders

15 pull ups

*Rest 1:00 b/w rounds

Life:

4 rounds, each for time of:

10 thrusters - choose load

100 single unders

15 jumping pull ups

*Rest 1:00 b/w rounds