Distractions (Bench – RDL- Shoulder)

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Distractions (Bench – RDL- Shoulder)

LIFT
bench press w block 5 reps w 95 percent then strip and go full range amrap 75 percent
10 Trx leg curl
20 attached band pullaprt 
4x 

20 band upright row 
8-12 seated shoulder press
15 RDL 65%
3x 

extra credit 200 calf raises (fast quick)

Distractions (Time)
reps with interruption every min on the min 

6 sleds- 10/15 pushups 
550/600 m on rower (20 crunches on rower)
50 bench hop (10 bench crunches )
100 kb swing (3 goblet squats )
15 bomb throws to burpee  (last thing- no interruption ) 

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