Friday, January 24 Gym Open @ 6:05am

PREPARATION:

• Row/Ski/Air Assault/ Bike for 20 Calories
• 10 Push Ups + 10 Sit Ups + 10 Air Squats + 5 “Floor to Feet”

STRENGTH:

Incline Bench Press with bar or DB’s (you decide):

• 5 sets of 3 reps @ 65%, 70%, 75%, 80% and 85%

Met-Con WOD:

Complete the following for time:

• 27 Calorie ERG
• 21 Bench Press @ 95/55 (or 40%)
• 21 Calorie ERG
• 15 Bench Press @ 95/55
• 15 Calorie ERG
• 9 Bench Press @ 95/55
• 9 Calorie ERG

3:00 REST

• 15 Calorie ERG
• 15 Bench Press @ 115/60 (or 50%
• 12 Calorie ERG
• 12 Bench Press @ 115/60
• 9 Calorie ERG
• 9 Bench Press @ 115/60

3:00 REST

• 12 Calorie ERG
• 12 Bench Press @ 135/65 (or 60%)
• 9 Calorie ERG
• 9 Bench Press @ 135/65
• 6 Calorie ERG
• 6 Bench Press @ 135/65