Date: Wednesday, May 29th

Warm-Up & Mobility: coaches choice

Skill Warm Up: 5 Arch/Hollow swings every :30sec for three rounds.

Strength: Bench Press 5-4-3-2-1. Warm up to approx. 70% of 1RM. Increase weight each set and go for max reps up to 10 on the final set.

Super Set: None

Conditioning: “Jump Start”

3 rounds. 1 min stations 

  1. Step down box jumps 12/20/24
  2. SDHP 45/65/95
  3. Row cal
  4. Floor press 45/65/95
  5. Rest 1 min


Scale up: 24/30 inch box, 75/115 Barbells

Coaching Notes: Start at any station, but move in chronological order, and rest on the 5th minute. Share equipment with others so we don’t have a million barbells on the floor. Keep the floor organized and make quick transitions from one station to another. Recommended stopping about 10 sec early to go on to the next movement.  

Cash Out: 5 min clock: 5 Muscle cleans + 5 Strict press +100m run

HPT: 3x: 12 Arnold press / 20 Russian twist