WEDNESDAY

Strength Development:

Bench Press

5 sets @ 2 minutes

4 Bench Press/Set

Stimulus:

·     Add weight each set

·     Braced core

·     Strong drive through shoulders

WOD

20 Minute EMOM

(50s work/10s transition)

4 Rounds

·   Rope Climbs

·   Calories

·   Dumb-bell Snatches

·   Spotter – Rest

·   Bench Presses

Stimulus:

·   Strong sets

·   HIIT with short recovery time

·   Max reps (50s work)

* don’t forget your socks!! *