Warm-up
Bike 3:00
20 Cossack Squats
20 each of Y-T-W
50 Mountain Climbers (Total)
Then..
Bench press
Set 1: 25 light reps
Set 2: 15 reps 3/4 range. no lock out
Set 3: 3 half reps + 2 full reps x 4
Set 4: 10 heavy full reps
Set 5: 10 heavy deopset 10 reps dropset to failure
Then..,
3 sets
15 DB incline squeeslze press
+
15 Dips
+
30 Banded press downs
Then..,
For Time
21-15-9 Of:
Burpees
American Kb Swing
Cal Row/Bike/Erg/run
10:00 Cap
Rest 2:00
100 Slam balls
5:00 cap
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