24 September 2015 Bench Press/Danny

15 yard down and back

• Jog
• High Knees
• Heel Kicks
• Lateral Shuffle
• Carioca
• Back Pedal
• Lunge & Twist (Just down, walk back)

10 Count

• Neck Rotations
• Windmills
• Pec Swings
• Shoulder Stretch
• Tricep Stretch
• Calf Stretch
• Hip Flexor Stretch
• Butterfly Stretch
• Hamstring Stretch
• Low Back Stretch
• Piriformis
• Quadriceps Stretch
• Skorpions
• Crunches
• V-Ups
• Push Ups

Perform Bench Press at following reps and percentages based off of 1rm

5 X 40%

5 X 50%

3 X 60%

5 X 65%

5 X 75%

5 X 85%

Danny

AMRAP 20 Minutes

• 30X 24” Box Jump
• 20X 115# Push Press
• 30X Pull Ups