|a) WARM UP:
Row for 2 mins
3 Rounds of:
Finish with a :30 sec door stretch / pec opener per arm
|b) STRENGTH 1: BENCH
Men — for the first 10 minutes increase by 10 pounds per minute. Then increase 5 pounds per minute until you cannot safely complete the single rep.
Ladies — increase 5 pounds per minute from the start.
|c) STRENGTH 2: SANDBAG
** the bag/ball can be placed on a box for ease of grabbing, if need be
Time cap: 15 mins
|d) STRENGTH 3: INVERTED ROWS
Rest as needed.