Thursday 5/16/19

Warm up:
Bike or row 2 min
3 Rounds
3 tempo ring rows (5:1:X:1)
3 tempo push ups (5:1:X:1)
6 hollow rocks

Strength:
Warm up to 90% of Bench Press
5 @ 50%, 4 @ 65%, 3 @ 75%, 2 @ 85%, 1 @ 90%, Determine staring weight

WOD: 30 min alternating EMOM
A) 1 Bench Press (90% or greater)
B) 1 Rope climb
C) 20 sec hollow body hold (scale as needed)

Accessory: 
Endurance superset 30s, 25s, 20s, 15s holds
– HSPU or push up iso hold (chest or head 1-2 inches off ground)
– Ring Row hold (chest to ring)
Mobility Work
2 min thoracic spine foam rolling + pec stretch
2 min front rack tricep stretch

Notes: Bench Press MUST be spotted!