Workout of the Day:
5:00 Aerobic Warm Up
2×10 Front Raise
2×10 Lateral Raise
2×15 Push Up
Then:
A1. 1xMax Rep Bench Press 70% of 3RM @0202
A2.3×5 Bench Press @75% 3RM rest 45-60s Btw Sets
A3.4×3 Bench Press @80% 3RM rest 45-60s Btw Sets
A4. 5×1 Bench Press @85% 3RM rest 45-60s Btw Sets
Then:
Seated Single Arm KB/db Press 4×5-7/Reps Arm
Then:
AMRAP 7:00
5 Deadlift 135/95
8 RKBS
** Add 2 reps every round.
Competition:
Rest Day Guided Mobility and Skill Work.