Workout: Bench & AR

Gym Workout:

Warm up: 3 rounds of Cindy:
– 5 Pull-ups (alternative: jumping pull-ups, pause 1 sec at the top)
– 10 Push-ups
– 15 Air squats

Workout:

1. Bench press at 60% of 1 rep max: 5 sets of 10, superset with Bent over rows 5 sets of 6, light weight with a 2 second pause with barbell near chest
2. Active Recovery / Endurance threshold:
   – Either run 4 miles, or hike / ruck / walk 8
3. Complete a 15-20 minute stretching session, holding each stretch for 60 seconds. Be sure those shoulders & pecs are stretched well; also focus on the hamstrings / glutes after the DL work yesterday; be sure to hit side splits and straddle.
   

At Home Workout

1. 4 rounds:
   – 5 Pull-ups (alternative: jumping pull-ups, pause 1 sec at the top) + 10 Push-ups + 15 Air squats + 20 Walking lunges + 25 Sit-ups
2. Same as (2) & (3) from above