A. WARMUP 1
3 Movement Band Warmup
10sec Shoulder Rotate
10sec Arm circle
10 Inchworm to Push-up
5sec/side Active Samson Stretch
AMRAP 5:
10 Scapular Pull-Ups
15 Jumping Jacks
20sec Front/ Side / Reverse Plank
**Mobility**
10sec Chest Stretch Each Side
10 Band Pull-aparts
https://youtu.be/tBe9bkz9zu8Scoring: Not Scored
B. WARMUP2
3 RNFT:
10 Scapular Pull-Ups
5 Pull-UpsScoring: Not Scored
C. BENCH PRESS
FOR LOAD :
12-10-10-8-8-6-6-4
BB BENCH PRESS
Total : 15 MINSScoring: Not Scored
D. METCON
20 BENCH PRESS (50-60% of 1 RM)
400m RUN
15 BENCH PRESS
400m RUN
10 BENCH PRESS
400m RUN
5 BENCH PRESS
400m RUNScoring: Not Scored