January 27th

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Warm Up

WARM UP VIDEO

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Bench Press Week 3 of 5

Bench Press

5 x 4 @32x1

60-65% of 1RM

*Rest 2:00 between sets

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Wind Burn

AMRAP 18

3 Cleans (Starting at 50% of your 1 RM)

20/14 Calorie Air Dyne Bike (12/9 Assault/Echo Bike)

*Build each round on the cleans.

Windburn.WEBSITE: https://www.fitwithmatt.com/INSTAGRAM: https://www.instagram.com/fit_with_matt/FACEBOOK: https://www.facebook.com/matt.b.dejesus#athomework...

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Cool Down

5-7 minute easy Bike/Walk

Pigeon Pose 1min/Side

Cat/Cow 1min

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Accessory

4 Sets

6-8/side Banded Single Leg RDL + Single Arm Row

6-8 DB Lateral Raise + Front Raise

*Rest as needed between sets