**Strength:**

Pause Bench Press – 5×5 (70%) :02 Pause on your chest)

**Metcon:** “Fran”

21-15-9

Thrusters (95/65)

Pull-Ups

**Core / Accessory:**

1 Arm KB Bench Press – 3×12 (each arm)

Blackburns – 3×15

(703) 266-0118
jamieb@thenzone.com

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