WOD:

1) Bench Press: 5 sets of 5

Warm-up as needed. Rest 2-3 minutes between sets. Add 2.5-5lbs from last week.

2) Seated Dumbbell Strict Press: 4 sets of 10

Warm-up as needed. Rest 90-120 seconds between sets. Goal is heavier than last week.

3) 3 rounds AQAP:

20 Ring Rows

20 Box Jump Overs 24/20

20 Kettlebell Swings 35/26

Extra Work:

4) Hip Extension: 4 sets of 10

Rest 90-120 seconds between sets. Add load as deemed fit.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

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