Tuesday 01/07

PART A - MAIN LIFT

EMOM x 12

Min 1: 6 Bench Press w/1 reps in reserve

Min 2: 4-6 Plyometric Push Up To Plate

Min 3: Rest

Week 3 Notes:

*Perform as single repetitions. Reset between each one.

*Push ups may be performed on knees

PART B - ACCESSORIES

AMRAP x 8 Minute

20-30 second Chin Over Bar Iso Hold

10-12 x Inverted TRX Row w/3 sec lower

10 x Plate Load Straight Leg Sit Ups

PART C - CONDITIONING

For Time: (12 minute Cap)

40 Body Weight Alt Lunges

30 Butterfly Sit Ups

40 Plate Push Press

20 Butterfly Sit Ups

40 Alt DB Snatches

10 Butterfly Sit Ups