Warmup
Jog 200 meters
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork"
Strength / Skill
Bench
the plan is to build slowly to a solid 1 rep max (no help) whatever you have in you today (do not worry about where you think you should be )
barbell x10
50%x5
60%x4
70%x3
80%x2
90%x1
2x90%x1
WOD
5 rds
Top of 3 minutes
Bike 12/10
10 Bench approx 70% of todays 1rm
15 Weighted sit-ups 45/25
rx+
Bike 15/12
Bench 155/105
