STRENGTH (10 Cap)

5 Bench Press %75

3 Bench Press %85

1 Bench Press %95

-then

max reps Bench Press %65

For Time

10 Rounds (IGYG)

300m Ergo

21 Kb Swings

12 Pull Ups

CORE 2-3 SETS

15 Dynamic Side Plank (R-L)

20 Sec One Leg Plank (R-L)

Strength Class

Front Squat 3×8 %75

Overhead Press 4×8 %65

3×12 Superset

Single Arm Half Kneeling Arnold Press

Heel Elevated KB Goblet Squat

3×12 Superset

GHD Sit UP

GHD Back Extension

3×12 Superset

BB Skull Crusher

DB Lateral Raise