March 1, 2017

A:Warm Up
00:00-15:00
10m Bear Crawl
10m Samson Lunge
10m Inch Worm
20 Toe Touches (Vary positions)
10 Jumping Lunges (Each
With an empty bar:
5 Strict press
7 Push Press
9 Bent Over Rows
11 Back Squats
9 Good Mornings
7 Front Squats
5 Strict Presses
Then, begin warming up bench press

B: Bench Press (7x3 building)
Every 2 minutes for 14, 3 heavy reps.

C: Metcon (Time)

4 Rounds for Time:
15 Box Jumps
15 Push Press @ 95/65
15 Hand Release Pushups
Scale as needed.