STRENGTH

1a) Slight Decline DB Bench Press: 5 x 10. Rest 30s.
– elevate the front of the bench on a 45# plate – roughly 3″ off the floor
– use the same weight or slightly heavier than last week
1b) Inverted Rows: 5 x 15. Rest 30s.
– same set-up as last week

CONDITIONING

For time:
10-9-8-7-6-5-4-3-2-1
S20H (135, 95)
Box Jumps w. a step down (24, 20)
T2B
15:00 Time Cap

EXTRA CREDIT (AFTER CLASS)

Banded Triceps Complex x AMRAP 1 each position
– supinated + pronated + overhead
Then,
– Half-kneeling Biphasic Pec Strech x 60s each
– Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale