Strength:
A. Bench Press:
- 3 @ 80% TM
- 3 @ 85%
- 3+ @ 90%
B. Deadlift:
- 3 @ 80% TM
- 3 @ 85%
- 3+ @ 90%
Optional Strength:
(Before or after class)
Back Squat: 5×5 @ 80% TM
Conditioning (Practice):
3-4 Rounds:
- ME Pull Ups (choose a challenging variation for 5-10 reps, Scale is DB Rows AHAP for 5-10 reps)
- 250m Row
- 10 Burpee Box Jumps (24/20)
Mobility Extra:
Overhead Distraction w/ External Rotation Bias: 1-3 minutes each arm