Week One - Day One- Dynamic Effort Bench

Buy In: Catalyst Standard Warm Up

Workout:

50% of 1RM Competition Bench Press

8 sets of 3 Reps (60 seconds rest between sets)

MetCon Workout:

15 Minute AMRAP:

5 Pushups
10 Dips
15 Kettle Bell High Pulls (16k Women / 24K Men)
20 Kettle Bell Cleans (16k Women/ 24K Men) [10 per arm]
Run 200 Meters

Cash Out:

Eric Cressey's Foam Roller Sequence