October 20th

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Warm Up / Mobility

Dynamic Warm Up (Full Body 7-10mins)

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Bench Press (Week 3 of 6)

Bench Press

5x4

*Rest 2:00 Between sets

Week 3 Strength Cycle

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Tornado

EMOM 15 (Alternating)

3/3 Single Arm Devil's Press #50/35

10 Lateral Bench hops + 10 Glute bridges (AMRAP)

10 Single Arm DB Bench (5/5) + 5 V-Ups (AMRAP)

*45-50sec max at each station

Tornado

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Cool Down

5 minute easy walk

Standing Calf stretch 1min/side

90 Degree Pec opener 1min/side

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Accessory

4 Sets

10-12 DB Fly's

15-20 Prone T's

*Rest 60-90sec between sets