Flat Bench: warm up- 135x10, 135x10/ Speed Bench 8 sets of 185lbx3reps, 275x1, 295x1
Fat bar Flat Bench: 3 sets of 5 reps @ 223lb
Crossfit WOD:
Deadlift 275lb 5reps
Burpees 10 reps
5 rounds for time
Cardio:
Prowler 5-6 runs
RAW Capacity "BEAST TRAINING"
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