PROGRAMMING
COMMUNITY:
In Teams of 3:
7 Rounds (30 Min Cap; 25 Min Goal)
1) 12 Cal Bike
2) 12 Wall Balls
3) 12 DB Bench Press
WEIGHTLIFTING:
LIFT:
Low Hang Clean + Clean (2+1)
ACCESSORY:
Clean Deadlift | 5×3 at heaviest above complex
then
100 [Weighted] Russian Twists
PUMP:
BENCH PRESS:
3 x 10 – Building to Heavy 10 (Try to beat last weeks 12)
BENTOVER BARBELL ROWS:
3 x 10 @ RPE 8
ARMS:
EMOM 12 of: (:40 on, :20 off)
1: DB Bench Press
2: BB Curl (Back against Wall)
3: OH Plate Tricep Ext
4: Reverse Flyes
ABS:
Coaches Choice