Bench Press
:30 dead hang on the rig
10 push ups
10 empty BB bench press
Then...
5 Reps @ Light Weight
3 Reps @ Moderate Weight
...Keep building (If needed) in sets of 2-3 reps until you reach 65%.
Score: enter starting weight and end weight.
Bench Press
On the 2:00 × 9 Sets:
5-5-5-4-4-4-3-3-3
*Start at 65% & Build
Circuit
:35/:20 2 sets 3 laps, 1 set 3rd lap
BB sumo squats 185/135
Arnold press DB 35/20
Pistol Squats option: use bands, boxes if needed
Bench single arm Rows 70/40
115# bench
185-255#
2 PR’s today Ali Mills - Bench 115 Kenzie Barlow- Bench 115 🙌🏻🎉
175 - 225#
Start 185#. Finish 225# sets 3-9.