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Warm-up:
10 Push ups
10 breathe kb arm bar
10 1 arm kettlebell swings
10 goblet squats
warm-up bench press
Strength:
Bench Press 20 rep series
Minus 25lbs off your 5 rep max
or
redo a miss 20 rep
or
add 5lbs to your last successful 20 rep lift
10 minutes of mobility
Metcon:
3 rounds for time of:
21 Deadlifts, 185/135lbs
15 Pull-ups
9 Front Squats, 185/135lbs
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