WARM UP
4 min bike or row. 45 sec at 50-60% then 15 sec at 80 / 90%
then; 3rds: 10 Air Squats, 5 push ups, 5 squat jump
then: windmills, over the fence
then; 3rds: 10 Air Squats, 5 push ups, 5 squat jump
then: windmills, over the fence
Bench 5x3
BENCH: 50x5, 60x5, 70x5, 5 sets of 75% x3
WcG Meets Open
55 DL 225/155, 185/135
55 cal row
55 wb 20/14, 14/10
55 hspu
55 cal row
55 wb 20/14, 14/10
55 hspu
