Warm-Up
3 Rounds
10 Scapular Depressions
20 Push Downs
20 Face Pulls
A.
Bench Press 5×5 reps
1 set max reps – (last week’s weight)
Then;
3 Sets of:
Dumbbell Bench Press 1 minute
One Arm Dumbbell Row Supinated 10 reps
One arm reverse fly – 10 reps per side
B.
Every 2:30 minute(s) For 8 sets of:
40 Double Unders
10 Hang Power Clean 95/65 lbs
5 Pull-ups