January 10, 2017

A: Warm Up

6 Minutes to flow through:
25 Jumping Jacks
20 Air Squats
15 Pushups
10 Supermans
5 Burpees

@6:00-9:00
Pec Stretch (Doorjam stretch)

@9:00-12:00
Thoracic Ext + rotation
Prayer Stretch

@12:00-16:00 Warm up to first set of 7 on the bench press.

B: Bench Press (5x7)

Every 3 Minutes for 15:
7 Bench Press

*Follow each set of bench with 20-30 hollow rocks or situps

C: Metcon (AMRAP - Rounds and Reps)

10 Minute AMRAP:
10 Deadlifts @ 1/.75x bodyweight
10 Burpee Box Jump Overs