Friday- June 5th

Weekly Warm-Up: 10 min. AMRAP

+ Today's Warm-up Movements:

*Pec Stretch x :30 each

*Scorpion x 10

A. Every two minutes for 10 minutes:

Pausing Bench Press

Set 1 – 2 reps @ 65%

Set 2 – 2 reps @ 70%

Set 3 – 2 reps @ 75%

Set 4 – 2 reps @ 80%

Set 5 – 2 reps @ 80%

Lower the bar down to your chest, lift it up 1-2" above your chest and hold it there. During the hold, focus on keeping the back tight and shoulders back, along with thinking about pressing yourself through the bench. After a 2-second hold, lift the weight using as much force/speed as possible.

B. "Deck of Cards"

Hearts: Kettlebell Swings (53/35)

Spades: Burpees

Clubs: AbMat Sit-Ups

Diamonds: Goblet Squats (53/35)

Aces: 200 Meter Run

C. Buy-Out

Pec Smash x 2:00 each

Hurdler Stretch x 2:00 each leg

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