1a. Bench Press : 3 x 10@ 65-70%

1b. DB Bicep Curl: 3 x 8-12 reps

Then….

“Mid-Week Mover” – (1 min break between amrap’s)

4 Min AMRAP

400m Run 

Max Reps Deficit Push-ups

4 MIN AMRAP

400m Run

Max Reps Jumping Pull-ups (RX=above max reach)

4 MIN AMRAP

400m Run

Max Reps Rotational Ball Throws

4 MIN AMRAP

400m Run

Max Reps Box Jump Overs, 24/20