191003 - Soapbox Thursday

IMG_8125.JPG

QOTD - Favorite art/photo/decor in your house?

WARM UP -
2 Rounds
100m Row/Run
10 Push Ups
10 Light DB Floor Press
10 Sampson Stretch
200m Row/Run
10 Push Ups
10 Light DB Floor Press
10 Sampson Stretch

MOBILIZE -
Banded Chest Opener

STRENGTH -
Bench Press
Work our way up to a heavy set of 3
3 - 3 - 3 - 3 - 3
(5 sets of 3 at the same weight)

WOD -
CHOOSE YOUR OWN ADVENUTRE!
Run 2 miles (for time)
OR
Row 5k (for time)

BUY OUT -
50 Ab Mat Sit Ups and
Burn Out DB Bench Press x 3