COMMUNITY @ 8am and 9am
In Pairs:
For time:
6/5k Row
60 Bear Complex
*Both athletes are working at the same time, one on each exercise. They may switch as often as needed. If all reps are completed on one movement first, they will just alternate on the other movement until completed.
*30 Minute Cap
WEIGHTLIFTING @ 10am
LIFT:
2 Position Clean + Jerk (Build to Heavy)
ACCESSORY:
1 & 1/4 FS – 5×3
THE PUMP @ 11am
BENCH PRESS PUMP: (At 0:00)
4 x 6 Building
-then-
3 x 20 (Start at about 50% of what you hit on the 6 and then lower weight every time)
PULL PUMP: (At 15:00)
3 x
15 Bentover Barbell Row
30 Reverse Fly + Lateral Raise (switch every 5 reps)
ARM FINISHER: (At 25:00)
3 x
10 BB Curls (Heavy)
20 DB Hammer Curls (Light)
10 OH DB Tricep Ext (Heavy)
20 Banded Tricep Ext
AB FINISHER: (At 35:00)
2 x
:30 Flutter Kick
:30 Wrist to Knee Crunches
:30 Russian Twist
:30 Plank
1:00 Rest
