3-2

Bench Press:
4×5 @ 80-85%
*All working sets should be at % prescribe

WOD
4 minute AMRAP
10 pushups
10 bent over rows
*use a challenging weight for rows

2 minute rest

4 minute AMRAP
15 banded tricep extensions
10 bicep curls
*keep the curls light, use dbs or bar.