WARM-UP

AMRAP x 10 MINUTES

P1

Row, Ski, Bike or Assault Runner

P2

6+6 Single Arm Dumbbell Floor Press
20 Shoulder Tap
8 Cat Cow

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STRENGTH

Speed Bench Press (2/2)

E2MOM x 5 SETS

10-10-8-8-6 w/ Stop on Chest

*Building Up in Weight. Keep the Weight Moderate & Focus on Accelerating the Movement from Chest to Full Arm Extension & Lockout.

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ACCESSORY

EMOM x 12 MINUTES

MIN 1 - 15/12 Barbell Bent Over Row
MIN 2 - 10 Seated Dumbbell Arnold Press
MIN 3 - 15/12 Banded Lat Pull Down
MIN 4 - 10 Shoulder Tap + Push-Up (1 Rep = 1 Tap Right + 1 Tap Left + 1 Push-Up)