Friday 10.12.18

Strength – 20 minute Cap
Bench Press
1x 8  @ 55% 1RM
3 x 5 @ 70% 1RM
1 x 3 @ 75% 1RM
1 x 15 @ 40% 1RM

*2 min rest between sets
*Find 1RM if not recorded – record on board

For Time:
15 – 12 – 9 – 6 – 3 reps

BB Push Press (increase weight each set)
Spiderman
DB Shrugs
Lateral MB Slams (each side)
SA DB Row (each arm)

Finisher
1000m Row – As Fast As Possible

*Record Time on Board