STRETCH DAY 20 MIN
BENCH PRESS 10 X3 @65%
ACTIVE RECOVERY X 2 (45 SEC ON 15 OFF)
DUMBELL BENT OVER ROWS
BURPEE ON PLATE
ABMAT SITUPS
GOBLET SQUATS
DUMBELL FRONT RAISE TO SIDE RAISE
RING ROWS
KB SWINGS
PUSHUPS ELEVATED
OPTIONAL RUN
5K
3.6 K
1.5K
Warmup White board brief STRENGTH For load: 5-5-5-5-5: Push press INTENDED STIMULUS Last tested heavy push press on Sept 19, 2023. Work up to 5 push presses at or above 75% and stay there for all 5 se
White board brief STRENGTH EMOM 12: 2 front squats – Increase loading across as many sets as possible. – Begin the first set around 70-75% of your best front squat. – Advanced athletes should aim to h
Warmup STRENGTH E2MOM 10 Min1-3 DEADLIFTS @ 60-70% Min2-3 High Box jumps WOD RX AMRAP 5 7 handstand push-ups 7 deadlifts (155/225 lb) Rest 5 Amrap 5 7 ctb pull-ups 7Â boxjump over 24/20 Level 2 AMRAP
