PREHAB
2 sets:
:30 pec stretch (ea side)
5 walk up planks (ea arm)
10 stir the pots (ea way)

STRENGTH
Bench press
Build to an 8 RM then,
Drop to 90% and perform 2×8

METCON
5 min AMRAP:
10 SDHP (95/65)
10 Wall Balls (20/14)
REST 1 min.
5 min AMRAP:
10 Thrusters (95/65)
10 Box jumps (24/20)
REST 1 min.
5 min AMRAP
Max calorie bike