A) STRENGTH
1a) Bench Press: 5 x 5. Rest 45s.
– Build in weight each set
– Goal – beat last weeks final weight if you’re feeling good.
1b) 1-Arm KB Rows: 5 x 10 ea. Rest 45s.
– 1 challenging weight for all sets
– use the same weight as last week
B) CONDITIONING
10 RFT:
10 DB Push Press (50, 35)
10 T2B
L3: (45, 30)
L2: (7 RFT) (35, 25) (Knee Lifts)
L1: (5RFT) (30, 30) (Abmat Sit-ups)
15:00 Time Cap
Rx+ Extra Training
3 Rounds, not for time:
50 Ft. Handstand Walk
20s L-Sit Hold
C) EXTRA CREDIT
1a) Prone Lateral Raises: 3 x 30. No rest.
1b) banded pushdowns : 3 x 30. Rest 45s.
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