Chest Murder

Warm Up: Box Breathing, ROM Drills, 3 rounds: 30 Double Unders, 15 Ring Push Ups. 

 Strength: Push Press 3 reps EMOM for 10 min @ 135# 

 Stamina: 3 rounds not timed: 
   • Max Dumbbell Inclined Bench @ 50# 
   • Aligator Walk @ 25# DB's 
   • 20 V-up Sit Ups 
+ 
2 rounds not timed: 
   • 12 Dumbbell Row 50# 
   • 20 Dips 
   • 15 Weighted Half GHD Sit Ups @ 25# 
   • Farmers Walk w/ 2 x 50# DB's around the gym 

 Durability: Active Stretching 
Notes: I decided that instead of a Metcon (Work Capacity) I would do an extra strength circuit. 

 DM

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