3 Rounds:
100m Jog
10 Empty BB bench press
8 Ring row
5 Scap pull-ups
Then…
3×10/10/10
DB Front raise
DB Side raise
DB Upright row
Complete 10 of each movement before setting your DBs or change plates down.
Then…
Every 4min x4
(week 2 of 6)
10 Bench Press Build.
10-12 BB Row supinated grip -underhand
10 DB flys + 10-15 band pull aparts
Finisher:
1 Max Set of Bench Press @ 55% of your last set of 10 from today
Then….
4 rounds
5 strict pull-ups/ 2 rope climbs
12 Wallballs
300m run
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