Date: Friday, August 2nd
Warm-Up & Mobility: coaches choice
Strength: Bench Press Narrow Grip 5-5-3-3-3 Increasing
Super Set: 4/4 Goblet Hold Rear Elevated Single Leg Squat
Conditioning: ‘Pickle on the Side”
200 M Run
Strength; Narrow grip bench, higher emphasis on the tricep as your hands are closer. Come down controlled and let the barbell brush the chest before going to lockout. During the bench, make sure to retract your shoulders on the bench and maintain a neutral spine.
Conditioning: this is a grip heavy workout. Especially if you are doing the rope climb option. Run every round at a steady pace and save your energy for the other 2 movements. Start with rope climbs if you desire then as fatigue sets in, go to the chin up or ring row option.
Cash Out: 5 min, 50 singles, 8 db push press
HPT: 3x 8/8 Kneeling Landmine Shoulder Press +12 Landmine Rows each arm