Birds and Snakes and Aeroplanes

Warmup: Winter
Skill/Chalk: Bench Press

Strength/Speed Strength: Bench Press, moderate weight for 10 x 3

Assistance Circuit (After Bench): 4 rounds of…
1) Heavy Barbell or KB rows, sets of 6-8
2) Weight Plate Situps, 10-15
3) Jumprope/Bike 90 seconds

Conditioning: 4-6 sprints

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