Wednesday- October 23rd

Weekly Warm-Up: 10 min. AMRAP

+ Today's Warm-up Movements

*Pec Stretch x :20 eac

*Overhead band stretch (see video @ 2:30)

A. Every 90 seconds, for 15 minutes (10 sets):

Bench Press x 3 reps @ 65-70% of 1-RM Bench Press

The goal is to move the barbell as quickly as possible from your chest to full elbow extension. Next week you’ll work to a 1-RM, so visualize a max load every rep this week as you accelerate the barbell off your chest.

B. “Ground Breaking”

For Time:

50 Box Jumps

35 Lateral Barbell Burpees

50 Overhead Squats (95/65)

C. Buy-Out

Pec Smash x 1:00 each

Lat Smash x 1:00 each

Samson Stretch x 2:00 each