Date: Tuesday, May 21st
Warm-Up & Mobility: coaches choice
Strength: Bench Press 5 x 5. Warm up to approx. 70% of 1RM. Increase weight each set and go for max reps up to 10 reps on the final set.
Super Set: None
Conditioning: No soup for you!
4 Rounds at Four Stations – Rotate every :45 seconds
1) 15 Strict press w/ DBs 15/25/35
2) 12 Abmat sit-ups
3) 15 Ring Rows
4) 12 Lateral Hurdles
*Start at any station but rotate in order. Work Quickly
Guide: Pick a number of reps you want to reach, and stick to it throughout all rounds. KEEP MOVING.
T2B instead of situps
Coaching Notes: Anticipate quick transitions, and lots of activity. Try and invest as much of your time to be working, as its only :45 at a time. Keep the intensity high and transitions smooth.
Cash Out: 3x 12 Hand release push ups / 30 cal row
HPT: 3 x 12 banded tricep pulls / 8/8 single arm DB bench press