Warm Up
3 rounds:
10 single arm med ball bench press (each arm. 20/14)
20 sec L sit
30 high plank shoulder touches (15 each arm)
WOD
Bench Press
10-10-10-10 (try to keep weight 60-70% or higher)
After Party
10 min AMRAP:
10 stationary strict dips
10 burpees
25 du’s