Take 20 minutes to set up, warm up and complete the following.

A. Bench Press: 4 x 8-10 @ 60-65% of Max -- Rest 30-45 seconds in between your sets and record your in Wodify.

B. Strict Chin-Up: 4 x 10-12 (Rx+ Weighted) -- Rest 30-45 seconds in between your sets.

Complete as much as you can with the time left in class.

3 ROUNDS:

– 8-10x Neutral Grip Shoulder Press *
– Straight into...
– 12-16x Alternating DB Front Raises *
– Rest 15 seconds in between sets.
 

3 ROUNDS:

– 12-16x Alternating DB Hammer Curls *
– Rest 15 seconds
– 8-12x Standing Tricep Extensions *
– Rest 15 seconds in between sets.

* Go as heavy as possible with good form. Adjust rep cout according to weight.

COOL-DOWN: Couch Stretch, Foam Roll, Walk, Wall Hang, Frog Stretch, Foam Roll, Pigeon Stretch