SPEED BENCH PRESS/BANDED ALPHABET

A) Strength:

1) EMOM 9:

3 Speed Bench Press @ 50%
- Change Grip every 3 sets (close, medium, and wide grip)

2) Banded Alphabet: 2 Sets on each side. Rest 60s.
- Small letters with these + squeeze abs hard!

B) WOD:

AMRAP 18:

Row 250 Meters (Run 200 Meters or 12/9 Calorie Bike)
Double Overhead KB Carry x 100 Ft. (Rx = 53/35, S = Athelte choice of KB weight)
10 Barbell Rows (Rx = 135/95, S = 115/80, 95/65, 75/55)

C) Extra Credit:

1a) Barbell Curls (3 x 10). No rest.
1b) Alt. DB Curls (3 x 10) ea. No rest.
1c) Elbow Out Tricep Extensions (3 x 15). Rest 60s.