Bench Press
Warm Up
3 Rounds
100m Run
10 Alt Scorpions
2 Sets
5/5 Single arm DB Floor Press
30sec Banded shoulder activation
Weightlifting
Bench Press
Work up to a heavy 5RM for the day
Workout
3 Rounds
15 Push-up + Renegade Row 2 x 22.5/15 Kg
100m Farmers Carry 2 x 22.5/15 Kg
SC
DB – 15/12.5 Kg
FIT
DB – 12.5/10 Kg
Accessories
Row – 5 Km
Open Gym Sundays Work Out For time 150 KB swings @ 24-16 kg 100 Box step-up overs @ 24-16kg + 24/20″ 3Km …
Saturday WOD Bring your friends Work Out With a Partner, You go I go (round for round) AMRAP 28 min 10 Pistols …
Sumo Deadlift Warm Up 1min Easy Row 30sec rotating scorpions 1min Moderate Row 30sec Mountain Climbers 1 min Hard Row Specific 3 …