6.12.2019

Warm up:

3x .40work / .20rest
Cossack squats
Yoga push up
Hollow rock OR Dead bug

then
2x 20 Banded pull aparts
(across chest)

Strength:

[15:00-20:00]
Bench press
4×7 (across)
rest 2:00

warm up push press

Conditioning:

“Open 12.3”
AMRAP 18:00
15 Box jumps (20/14)
12 Push press (115/75)
9 Toes to bar

Recovery:

4:00 (2:00 L/R) EACH
Banded bully
Lat smash