9/30/10 - BENCH PRESS & METCON

1. Warm Up

- Foam Roll

- Continuous Jump Rope, 3 minutes

2. Skills & Drills

- Burgener Warm Up

- Skill Transfer Drills

3. Strength

- Bench Press, 5-5-5 reps

4. Work Capacity

- 3 rounds for time of:

Muscle Up, 5 reps

Push Press/Jerk (115/75), 15 reps

Sit to Box Jump (24"/16"), 25 reps

5. Mobility

- Groin

- Hip Hinge

- Calf

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