A) STRENGTH
Bench Press: 5-4-3-2-1+. Rest 2:00
– Build to a 1RM (1+ = 3-4 singles above 90%)
– Beginner: Bench Press: 5 x 5, adding weight if form permits.

B) EMOM 20:
Minute 1: 15 Hollow Rocks
Minute 2: 8 Pullups or 12 Ring Rows
Minute 3: 10 Box Jumps w. step down (24, 20)
Minute 4: 100 Ft. Bear Crawl

L2: (20, 15)
L1: (Abmat Sit-ups) (20, 15 Step-ups) (50 ft. Bear Crawl)

C) EXTRA CREDIT
Rollback Triceps Extensions: 4 x 15. Rest 60s.
– same weight as last week.