Warm up:
Banded Lats and Pecs
Ball to Thoracic and Delts
I,Y,T 20 reps each 5-10# DB/ 3-8# DB
Main:
Bench press: In up to 5 working sets find a 5rm
Then add sling shot: Find 3 RM
3 x as many rep as possible @ 80%
Assistance:
Bent over rows: 5 x 10 reps ( use weight to finish good reps)
Dumbbell bench: 3 x max reps in 1 min 60/40
Banded tricep push-downs: 3 x 25 reps
Hammer curls: 3 x 7 reps ( each arm)
2-3 Hours Later
WOD:
3 min on 1 min x 5
20 Double unders
10 Power snatch 75/55
5 Burpees
AOD
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