Wednesday

A. 15:00 Clock

5x 5 Bench Press (Ascending)

Drop to 75% and complete 10-15 reps 

B. Every 3:00 for 15:00

Complete 10 Back Squats (from the floor)

C. EMOTM 15:00

10 Strict Pull-ups*

10 Pause Push-ups*

:30 Hollow Hold

*If you have strict pull-ups without a band...do these weighted. 

*2 sec plank hold between reps