Wednesday
11/19
A. Take 15 minutes to complete the following:
A1. Pause bench press x 3,3 reps @ 65%-75% of 1RM
A2. Bench press x 3,3,3 reps @ 80% of 1RM
B. 5 rounds for time
3 Wall walks
6 Squat Cleans @ 155#/105#
12 toes to bar or 12 v-ups
Essentials
A. 20 Minute EMOM
Min 1: 60 jump rope
min 2: 50m farmers walk w/DB’s
min 3: echo bike/row 9/7 cals
min 4: plank on elbows :40
*cap each mvmt @ :45
+
B. 3 sets @ your own pace
-Contralateral KB hold + SA DB bench press
x10/arm
-Single arm DB/KB row x8-10/arm