SWOD

1a)
Bench Press
5 reps @ 55%
5 reps @ 65%
4 x 5 reps @ 75%
Note: After each set of Bench Press perform 25 banded triceps pushdowns.

2a)
Barbell 21’s
3 x 21 reps (7 bottom half, 7 top half, 7 full) @ AHAP

2b)
DB Shrugs
3 x 25 reps @ AHAP

Note: Perform part 1a by itself and then 2a and 2b like a superset.

WOD

For time:
1000m Row