Wednesday

Warm-up
2x 100 single under
8 squats
6 ring rows
4 push ups

20 banded good mornings
40 superman

Bench Press (5×5)
7min to warm up
5×5
*1:30min rest between sets
*add 1-5kg to last week
50kg

Metcon (2 Rounds for reps)
amrap 7
3 strict hspu
6 strict pull ups
9 box jumps
no rest
amrap 7
3 kipping hspu
6 kipping/butterfly pull ups
9 box jumps
RX 6+1/7+9

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