Warm-up
Inch worm
Hip thrust
Wall slides (Shoulders)
Push-ups
3xME (stop @ 20)
5k Prep:
Pick drill: Catch to Extension
Legs
Shoulders
Arms
Put it together
3.2.1.Go!
Bench Press (3-3-3-3-3-3-3-3-3-3)
*Build
**If you peak before the 10 sets are up remove 10–20% and finish remaining sets across
5k Row (Time)
Max Effort 5k Row