Monday


Take the 20 mins…and ponder.

WU
5 min Med Ball Toss

Bench Press Review
8 mins Work up to a Heavy Single

WOD

Bench Press 1-1-1-1
Ascend to 1RM for the day.
Rest 2-3 mins between sets ….12 Min Cap

KB Alternative … 6 x Max Rep KB Bench Press on the Even Mins

then

21-15-9
KB Swing
Ski (Cals)
RX: 70/44#

Rest as much as you need to before the second half

21-15-9
Sandbag Zercher Squat
Row
RX: 70/40#

Foundational:
18-12-6 Reps/Cals

*these should be FAST efforts with no transition time between exercises

Challenge
6 min Farmer Carry for Lengths

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