Bench Press (25 Minutes)
10 Inverted or Ring Rows between sets
*The first two sets of 10 should be warm up sets. Then you are working up to a heavy set of 5 then a heavy set of 3 then a heavy set of 1 for the day. Make sure you have a spotter when going for these.
6 Founds for Time:
3 Strict Pull Ups
6 Push Jerks (185/125#)
20 Ab Mat Sit Ups
*This took most between 10-15 Minutes. I would allow at least 15 minutes for this workout. Make the 3 Pull Ups challenging,. Weather you add weight, or take a band away from what you would normally do for something higher rep. The push jerks should be challenging but unbroken! Move through the sit ups.
Lacrosse ball to the shoulders – front, side, back and between shoulder blades