Wednesday 11-24-21

 Strength  - Flat Bench Press

Every 2:30 for 5 sets perform 

Set 1 - 10 reps 57%

Set 2 - 8 reps 60%

Set 3 - 6 reps 65%

Set 4 - 4 reps 77%

Set 5 - 2 reps 85%

Wod

7-6-5-4-3-2-1 parallette plank pass through to dip

1-2-3-4-5-6-7 burpee over parallette 

Start in high plank and tuck knees to roll out into an Lsit with feet on the ground, dip the elbows and return by tucking back to plank. = 1 rep

Burpee over parallette - you only need to jump over 1

Lateral is fine