Strength
Bench 5.3.1@75/85/95**
***Based on 90% of your 1RM that you have added 5# to
Assistance
DB floor press 3x10/8/6 increase weight ea set
ss w/ 20 bands pull parts (10 pronated, 10 supinated)
WOD
Row for cals 20.15.10
or
Bike for cals 15.12.6
Push-ups 25.20.15
50 yd plate push after ea round 45/25
For time
12 min cap
Bench 5.3.1@75/85/95**
***Based on 90% of your 1RM that you have added 5# to
Assistance
DB floor press 3x10/8/6 increase weight ea set
ss w/ 20 bands pull parts (10 pronated, 10 supinated)
WOD
Row for cals 20.15.10
or
Bike for cals 15.12.6
Push-ups 25.20.15
50 yd plate push after ea round 45/25
For time
12 min cap