Saturday - 1/13/2018

Warm Up:

10m Inchworm + Push-up
Eta Shoulder Protocol
10 Push-ups + Protraction
Warm Up Bench Press, ascending
-Reps are 10-8-6-4-2 in first 5 rounds


Bench Press:

Est. 1RM - Congo Line Style

*Start with bars at 45/35/15# and add 20/10/5# respectively. Each person is only allowed one "in between" lift.


Metcon - Class Vote

Class vote on movements, time domain, and rep scheme at the beginning of class