-Warm Up-



2 rounds


10 banded good mornings

5 walkouts + push up

10 groiners

5 lateral step ups

10 median nerve flosses


-Strength-


Bench Press


Work up to a 5 rep max bench press


Then every 90 seconds for 6 sets

(9 minutes)


4,3,2,2,2,2,2


Work weight for all setsĀ  = 5RM


-WOD-


AmRaP 22


400m run

12 deadlifts

9 hang power cleans

6 front squats