October 10th

Log Out

Warm Up

Dynamic Warm Up (7-10 minutes)

---

Bench Press (Week 2 of 6)

Bench Press

5x6

*Rest :90-2:00 between sets

---

The Throne

6 Rounds

10 Single DB Hang Clean and Jerk #50/35

20 Sit Ups

:30 second Goblet Wall Sit

40 Double Unders

---

Cool Down

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

Calf Smash 1min/side

Thread the Needle 1min/side

---

Accessory

3-4 Sets

10-12 /side Split Stance RDL

15-20 Banded Pull Aparts

10 Sit Throughs

*Rest :60 seconds between sets.