GENERAL PHYSICAL PREPARATION
WARM UP
3 Rounds
7 Barbell Rows
7 Push Press
20 Banded Pushdowns
20 Banded Pull-aparts
STRENGTH/SKILL
Bench Press (1RM )
* 5-3-3-2-1-1-1. . . .
* 2 minutes rest between 1RM attempts
* beginner 7 X 4 adding weight as form permits
* 2 minutes rest between 1RM attempts
* beginner 7 X 4 adding weight as form permits
METABOLIC CONDITIONING
Metcon (Time)
For Time
10 Pull Ups
21 Burpees
21 KBS (53/35/26)
10 Pull Ups
15 Burpees
15 KBS
10 Pull Ups
9 Burpees
9 KBS
* 15 minute cap
10 Pull Ups
21 Burpees
21 KBS (53/35/26)
10 Pull Ups
15 Burpees
15 KBS
10 Pull Ups
9 Burpees
9 KBS
* 15 minute cap
ACCESSORY
Accumulate:
50 KB Tricep Extensions
90 Russian Twists w. plate
50 KB Tricep Extensions
90 Russian Twists w. plate