3 Rep Bench

 In Workout of the Day

WARM-UP:

Ladder Drills

2 X:
10 PVC pass throughs
10 PVC push press
10 Ring rows
8 Arch/Hollow on ground – rolling back and forth

SKILL:

15:00 to find a 3RM Bench press

WOD:

10 min AFAP

4 Front Rack Lunges (95/65) (total)
6 KBS (24/16)
8 Butterfly sit ups

8 Front Rack Lunges (95/65)
12 KBS (24/16)
16 Butterfly sit ups

12 Front Rack Lunges (95/65)
18 KBS (24/16)
24 Butterfly sit ups

16/24/32….20/30/40….

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