COMMUNITY @ 8am and 9am
IN PAIRS:
5 Rounds of:
Partner 1 does 20 Wallballs while Partner 2 does 20 KB Swings
10 Synchro Burpees
Partner 1 does 20 KB Swings while Partner 1 does 20 Wallballs
10 Synchro Burpee
*25 Minute Cap
WEIGHTLIFTING @ 10am
LIFT:
3 Position Clean (Floor + Below Knee + Above Knee)
*Build to Heavy
ACCESSORY:
Front Squat: 6-5-4-3-3-3 (Building)
THE PUMP @ 11am
BENCH PROGRAM: (0:00 – 26:00 for Bench and Pull-ups)
-4 x 8 @ 5-10# heavier than last week
*last week of 8s, before dropping to 6s
PULLING STRENGTH:
-7 x 3 Strict Pull-up (Add Weight to last week)
-5 x Max UB*, Rest 1:00
*last week of this particular pull-up phase
ARMZ: (28:00 – 40:00)
EMOM 12 of:
Min 1: :40 Drag Curls
Min 2: :40 Skull Crushers
Min 3: :40 DB Preacher Curls
Min 4: :40 Bench Dips
ABZ:
2 x
1:00 Plank Marches
1:00 Scissors
:30 Alt Side V-ups
Rest 1:00
