Strength:
A. Bench Press: (Add 5-10# to your TM)
- 5 @ 75% TM
- 5 @ 80%
- 5+ @ 85% (AMRAP, but not to failure)
B. Deadlift: (Add 10# to your TM)
- 5 @ 75% TM
- 5 @ 80%
- 5+ @ 85% (AMRAP, but not to failure)
Conditioning (Practice):
Part A.
Teams of 2, with 1 person working at a time
- 6 min AMRAP Bike/Row for Calories
- 6 min AMRAP Burpees Over Bar
Part B.
3 min AMRAP Double Unders
Optional Strength Work:
(can be performed before or after class)
Back Squat: 5×5 @ 75% TM
Mobility Extra:
Overhead Distraction w/ External Rotation Bias: 1-3 mins on each arm (contract/relax)