A. Strength
Bench Press
55%x9 65%x7 75%x5 85%x3 95%x1+
B. Conditioning
5 rounds for time 10 Power Cleans 115/80 15 Push Ups 15 Box Jump Overs 24/20 *coaches challenge 155/105, HSPU
C. Accessory
5 rounds 45 sec. Hang from pull up bar (arms extended) 1 min Rest
12-10-8-6-4-2 Dumbbell Bench Press 50/35lbs Dumbell Gorilla Row (R + L = 1rep) 12-10-8-6-4-2 Suitcase Walking Lunges Toes to Bar or 2x Sit-ups
A. Conditioning 20 minute AMRAP 10 Calorie Bike 10 Push Ups 10 Tuck Ups or Wtd Sit-ups 10 Dual KB or DB Bent Over Rows
A. Conditioning 3-5 rounds for time 14 Sumo Squat (Challenge 53/35lbs) 12 Wtd DB Sit Up (Challenge GHD Sit-Ups) 10 Goblet Walking Lunge (Challenge 53/35lbs) 1000/800m Bike