Monday January 21st

A. Complete Six sets of:
Bench Press x 3 reps @ 20x1

Use approximately 70% of your 1-RM, and focus on the speed of the concentric motion – from your chest to full lockout. You want to make that phase as quick and explosive as possible.

B. Two rounds for time of:
25 Calories of Rowing
20 Single-Arm Dumbbell Push Press* (55/35)
15 Toes to Bar
10 Burpees

HERD FIT
2 Rounds
10 Calorie Row
10 DB Press
10 Knee-Ups
10 Burpees