Bench Press (3 x 10 )

We want to see a LONG rest between sets on this.  Think 3-4 min at least.

Choose a weight that you are pretty sure you can get 10 with for the first set.  If you get 10 - depending on how it goes - you may choose to go up or stay there for the following sets.

Please make sure you have a safe set up.  Ideally this means you have a spotter or a safety rack.

Hands should be about shoulder width apart.  Pull your shoulders down and back on the bench and think about squeezing a pack of playing cards in your armpits!  Keep the butt on the bench and do what you can to get your heels on the ground.  If you are short you can put plates under your feet.

Bring the bar down to touch the chest (no excessive bounce) then press to lock out at the top of each rep.

Metcon (AMRAP - Reps)

4 Rounds

1 Min - Max Weighted Dips
2 Min  - Rest

These can be on rings, a dip station, parallettes, or whatever you can find to dip on!Choose a weight that allows you to get at least 7-10 dips each time.  If that means no weight- that is fine.  You can even do a jump and slow lower!

Make sure for these dips that you get DEEP - shoulder deeper than elbow with the elbows BACK and not flared out.  Press all of the way up to lock out at the top!