October 11th

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Warm Up

Dynamic Warm Up (7-10 minutes)

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Bench Press (Week 2 of 6)

Bench Press

5x6

*Rest :90-2:00 between sets

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The Throne

6 Rounds

10 Single DB Hang Clean and Jerk #50/35

20 Sit Ups

:30 second Goblet Wall Sit

40 Double Unders

Enjoy the videos and music you love, upload original content, and share it all with friends, family, and the world on YouTube.

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Cool Down

200m Walk (3-5 minute easy pace walk)

Calf Smash 1min/side

Thread the Needle 1min/side

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Accessory

3-4 Sets

10-12 /side Split Stance RDL

15-20 Banded Pull Aparts

10 Sit Throughs

*Rest :60 seconds between sets.