Stretch day
25 min stretch !!
STRENGTH
7 sets for load:
3 bench presses
– Lift once every 3:00.
– Increase loading across as many sets as possible.
– Take the barbell from a rack and use a spotter if available.
– Begin the first set around 75-85% of your 1-rep max bench press.
– Rest with your remaining time in the 3:00 interval.
WOD PARTNER
RX
AMRAP 20:
400-m run
50 KB swings (53/70 lb)
400-m single-KB farmers carry
– PARTNERS run together and break up the other two movements as needed.
Level 2
AMRAP 20:
400-m run
50 KB swings (35/53 lb)
400-m single-KB farmers carry
– Partners run together and break up the other two movements as needed.
Level 3
AMRAP 20:
200-m run
30 KB swings (20/25lb)
200-m single-KB farmers carry
– Partners run together and break up the other two movements as needed.
SKILL WORK
Post-workout:3 sets:
1:00 plank hold (accumulate)
20 strict sit-ups
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