Recommended Warm Up (10 Minutes):
15 Incline Push Ups
20 Banded Pull Aparts
500m Row Time Trial
*This is an all-out effort! The best male time for us was 1:19.5 and women was 1:35.6.
10 Minute EMOM:
2 Bench Press @ 80% of 1RM
*These should be fairly heavy today. Use a spotter if needed!