HomeGrown AthletX - HGX-FIT

A: Bench Press (15min to build to a heavy 2RM
then...
5x3 at 80-85%
+
10 Standing tempo flys (pause 1sec at the top))

Metcon (No Measure)

Shoulder/Bicep accessories: Tall kneeling position

3x12

DBs Lu raises

3x10

DBs Alt front delt raises (hold at parallel)

3x12

DB's Lateral delt raises

5x8

DBs Bicep curl (Alt+Alt+together = 1rep)