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Bench Prep 3 (No Measure)

2 Rounds

:30 dead hang

10 Scap Push Ups

10 band pull aparts (3 second eccentric)

4 TGU Situps/arm

10 Alt Leg Lowers KB OH

Bench Press (5 x 3 (2-2-X-1) )

– Maintain tension at the bottom for 2 seconds and drive the bar off your chest as fast as possible each rep

– Increase weight each set, ending with an RPE 7/8

– Elbows track back to midline, just like push-up

Metcon (Time)

E4MOM x 5 (20 min)

12/8 Cal AB

12 HRPU [Handstand Push Ups]

12 Alt. SA KB OH Reverse lunges @50/35

12 Alt. SA KB Swings

8 Hollow Rocks

*Can sub DB for KB if needed

*Score is slowest round