STRETCH DAY 30 min
Or lift of choice
Optional Active Recovery
For Time:
10 Dumbbell Bench Press
50 Meter Farmers Carry
1,000 Meter Bike
9 Dumbbell Bench Press
50 Meter Farmers Carry
1,000 Meter Bike
8 Dumbbell Bench Press
50 Meter Farmers Carry
1,000 Meter Bike
...
1 Dumbbell Bench Press
50 Meter Farmers Carry
1,000 Meter Bike
Dumbbells: 50 / 35 lb's
WARMUP WHITE BOARD STRENGTH STRENGTH I EMOM 12: 3 back squats – Build up to 50% or slightly more and hold the same load across all 12 sets (straight sets). WOD RX AMRAP 7: 3-6-9-12… etc. Thrusters (65
STRENGTH BUILD TO A HEAVY 2 hang power cleans + 1 SPLIT JERK – Rest 2:00 between sets. – Increase loading across as many sets as possible.– Unbroken reps.– Begin the first set around 60-70% of your 1-
Stretch day ! 10-8-6-4-2/ per arm Single arm Db Bench press Single arm db seated press WOD 20min 1:00 min on :30 off Row Ski Bike erg Ass Ground to oh Double unders
