Friday

Strength:  Bench  5-3-1+  (75%, 85%, 95%)
Accessory:  3 Sets Max Effort Glute Ham Raises

Metcon:
3 rounds:
4 min AMRAP
12 back rack lunges 95/65 75/55 55/35
12 burpee over bar
Rest 1 min

Check out this video on how to do a proper Glute Ham Raise: https://youtu.be/z15C9UZUbss

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