FRIDAY, DECEMBER 14 2018

If you are a consistent Friday Functional Fit athlete, it might have been some time since you've done some bench press. The wait is over! Aim to focus on technique and quality reps over large loads if you are just getting introduced. For the WOD get after some sprint intervals, and look to get each round done as fast as possible. If burpees aren't your thing, that's okay, scale the reps as needed to be able to sustain a solid effort for all ten rounds.

SKILL

  • Bench Press 5 x 6 E90s 


WOD

10 rounds w/ 1 min rest between

  • 10 KB squats

  • 10 Burpees

*Scale reps as needed try 6-8 burpees/round

CASHOUT

3 rounds not for time

  • 15 DB shoulder press

  • 30 sec side plank/side

  • 15 single leg glute bridge/leg