Friday- September 6th

Weekly Warm-Up: 10 min. AMRAP

+ Today's Warm-up Movements:

*Single Arm Dumbbell Press x 10 each

*Scapular Pull Ups x 10

A. 15 Minutes

... to establish today’s 1-RM Bench Press @ 21X1

Note that there is a 1-second pause at the chest. Control the descent of the barbell, once the barbell touches your chest count “one-one thousand,” then drive the barbell back up to full lockout as quickly as possible.

B. “Scarecrow”

3 Rounds:

50/35 Calorie Bike

200 Meter Farmers Carry (50’s/35’s)

10 Strict Pull-Ups

C. Buy-Out

Lat Stretch x 1:00 each

Pec Stretch x 1:00 each

Forearm Stretch x 1:00 each

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