181003 - Quote of the Week Wednesday

WARM UP - 2 minutes Cardio
Plank Hold :30
8 Push Ups
8 Plate Bench Press 25/15
8 Plate Overhead Press 25/15

MOBILITY - Prayer Stretch

STRENGTH - Press
10 @ EB
5 @ (30% + 20#)
3 @ (50% + 20#)
2 @ (65% + 20#)
3 sets of 1 @ (75% + 20#)

WOD - Bench Press Trio
Complete as many reps as possible at each weight before racking.
Allow 3-5 minutes between each lift!
Rx
155/115
135/95
115/75

Scale
135/95
115/75
95/55

COOL DOWN - 4 Way Bands