Primer: 3rds 8 min cap
10 scap pushups
10 bar RDLs
10 bent over BB rows
12 split squats (6/6)
15s hollow hold
Skill: bench press prep
4 min EMOM
3 BB bench press (SPEED) (135/95max)
3 WB chest passes
Strength 1: 4rds 2:15/rd
8 BB bench presses (70-75%)
8 GHD hamstring curls
Strength 2: 4rds 2:15/rd
8 BB bent over row (sup grip)
16 DB/KB curtsy lunges (8/8)
Strength 3: 10 min AMRAP 4rd cap
16 landmine rotations (8/8)
16 SA landmine push presses (8/8)
12 banded bicep curls
24 elevated SL calf raises (12/12)
