Ok gang, this is day 2 of our cycle this week. The focus today is on two movements: BENCH PRESS (YAY!) and GHD back extensions.
Reasoning behind this is two fold:
1) The bench press is a great accessory movement to reinforce the lockout position
2) Learning and strengthening your ability to maintain an extended spine will help everything

A. Weightlifting:
Bench Press – 5 x 5
Back Extensions – 3 x 10

B. MWOD:
Splits – 3 x 15s ea side

C. WOD:
For Time –
1k Row
-then-
3 Rounds:
20 Sit-Ups
20 KB Swings (53/35)

RX+ Will do GHD Sit-Ups