STRENGTH

Bench Press

4 x 10

Seated DB Lateral Raise

4 x 16

Work up to a heavy set for Bench Press then 
complete 1 set followed by Lateral Raises. 
Repeat 4x

METCON

4 Rounds Each For Time
40 Double Unders
4 – 50ft Shuttle 
20 Single DB Hang Power Snatch 50/35

Rest 2 Min

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