Bro Sesh Friday

1-2 Sets
10 Inchworm w/Push Up
5 Single Arm Dumbbell Bench Press R/L (Light-Moderate)
Tempo Dumbbell Bench Press (4×8 (3:0:2:0))
flat bench starting with dumbbells overhead; perform the prescribed tempo for descent, bottom, ascent, and top

Tempo (3 second descent, no pause in bottom, 2 second ascent, no pause at top)

Pre-MetCon Warm-up
1-2 Sets
1:00 Ski (OR Row) (Moderate)
1 Halfway Wall Walk
1 Halfway Rope Climb
4-8 Tricep Dips on Bench with feet on ground

1 Set (at workout pace):
1 Rope Climbs
2 Wall Walks
3 Strict Ring Dips

Metcon (4 Rounds for reps)
4 Sets (1 set every 2 minute)
2 Rope Climbs
6 Wall Walks
Max effort Strict Ring Dips
-rest 1 minute between sets-

*Score is number of Strict Ring Dips
*Sub Hand Release Push Ups if you don’t have rings.

50 Russian Twists (L+R = 1 rep)
50 Dumbbell Front Squats (50’s/35′)
50 Bulgarian Split Squats
50 Weighted Hip Bridges