Warm-up 5 Reps each of:
Hindu Push-up, Seal Jacks, Band Dislocations
Strength:  Bench Press
2 min Drill on Bands Shoulders Groups of 3-4  12 Min to Establish 1 RM in Bench Press
Then 5-7 Reps EMOM at 50-60% for 5 Min
Conditioning:
15 Min AMRAP
Burpee Box Jumps x5
Hang/Pwr Snatch  x2 (115/75Rx-95/55Sc)
DU’s  x15
Wednesday 7.28.13