Wednesday 9.28.2016

Strength

Bench Press 12 x 3 @ 70% 
Change Grip Each set (Close, MIddle, Wide)

Conditioning

“Displacement”

5 min AMRAP
20 KB Hang HIgh Pull 53/35
40 Double Unders
2 min rest
*Repeat

Finisher
3 x 15 DB Curls
3 x 30 Banded Push Downs

Competition
3 Rounds
25 Push-ups
25 Pull-ups

Beginners’

Strength

15 min to find Heavy 3 Rep Bench Press

Conditioning

5 min AMRAP
20 KB Hang HIgh Pull
40 Single Unders
2 min rest
*Repeat

Finisher
3 x 15 DB Curls
3 x 30 Banded Push Downs