STRENGTH

1a) Bench Press: 5 x 5. Rest 45s.
– Build in weight each set
– Goal – beat last weeks final weight if you’re feeling good.
1b) 1-Arm KB Rows: 5 x 10 ea. Rest 45s.
– 1 challenging weight for all sets
– use the same weight as last week

CONDITIONING

10 RFT:
10 DB Push Press (50, 35)
10 T2B

15:00 Time Cap

Recovery:

1a) Prone Lateral Raises: 3 x 30. No rest.
1b) banded pushdowns : 3 x 30. Rest 45s.