Bench Press (5 sets of 7 reps w/ 2s Tempo)
Tempo = 2 sec count down to chest then 1-2 sec rise to top wtih 1 sec pause at top (purpose of tempo is to concentrate on form and full range of motion)
rest 2 min between sets
Metcon (Time)
1-10 overhead db lunge (55/35)
10-1 goblet squats (55/35)
(travel mod = grab anything that you can hold over head and complete or just do the movements non-weighted and double reps)

Travel Modifications will be posted for most workouts this week for those that are traveling.