BENCH PRESS 1RM & "JONES BONES"

A) Strength:

1a) Bench Press 1RM
– Build to in 8-10 sets
– Rest 2:00 b/t heavier sets
-Beginners, (5 x 5) adding weight each set

1b) In between sets, complete 20 Banded Pull-aparts

B) WOD:

"Jones Bones"

AMRAP 12:

10 Toes to Bar (S = Hanging Knee Raises, 20s Elbow Plank each round)
10 Shoulder to Overhead  (Rx = 135/95, S = 115/75, 95/65 Push Press, DB Push Press, Neutral Grip)
200 Meter Run

Rx+ = 155/105 & 21/18 Calorie Assault Bike in place of Run

C) Arms:

Accumulate:

150-200 Banded Pushdowns
75-100 KB Curls 

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