Strength   Bench Press Tips  https://www.instagram.com/p/CmZMdsKoCaA/
bench press
5 sets of 3 reps- build load- start at 60% or 6/10 RPE
 
Super Set- 3 times
A. Seated Arnold press x 8 reps each side  https://youtu.be/UgvvMUtGUG8
B. Front rack hold- heavy KBs x 30-45 seconds
 
C. Body row x 15 reps- body weight on a racked barbell   https://youtu.be/Y0wZVlaspU0
D. bench dips or ring dips x 5-10 reps  https://youtu.be/XXvuYGCxpkk
 
WOD
"Speedy"
30/24 cals row
30 wall balls 20/14
30 box jump overs 24/20"