WOD

Bench Press
3 x 5 reps*
1 x AMRAP*
*Use 5-10 lbs more than last time. If first day on this program use 65% of 5RM.

Then, 4 sets of:
Seated DB Overhead Press x 5 reps
Barbell Bent-over Row x 8 reps

Then, 3 sets of:
DB Pull Overs x 10 reps
Bar Dips x 10 reps

Then, 2 sets of:
DB Skull Crushers x 10 reps
Barbell Curls x 10 reps
Close-grip Push Ups x 10 reps
DB Hammer Curls x 10 reps

……….

BURN

4 minute EMOM of:
15 KB Swings

4 minute EMOM of:
16 DB Lunges or 40 sec Wall Sit

4 minute EMOM of:
20 Push-ups

4 minute EMOM of:
15 V-ups

4 minute EMOM of:
6 Manmakers or Devil’s Press or 12 Thrusters

4 minute EMOM of:
20 alternating Step-ups