Warmup 10 min
6 Sets:12:00-15:00
Bench Press
All Sets Based on 1RM Bench Press
Set 1-2: 8 @ 75%
Set 3-4: 6 @ 80%
Set 5-6: 4 @ 85%
Wod
For Time: 15:00 -20:00
21 Overhead Squats
800 Meter Run
18 Overhead Squats
600 Meter Run
15 Overhead Squats
400 Meter Run
12 Overhead Squats
200 Meter Run
9 Overhead Squats
Barbell: 95 / 65 lb
Level 2
12 oh squats
400 m run
9 oh squats
300 m run
7 oh squats
200 m run
5 oh squats
100 m run
75/55
Warmup Strength For load: 3-3-3-3-3-3-3: Overhead squat Level 3 For load: 5-5-5-5-5-5-5: Overhead squat– Scale to an empty barbell or PVC pipe as needed. ABOUT THE WORKOUT INTENDED STIMULUS All sets o
Stretch day ! 20 min Strength Bench press 2-2-2-2-2-2 Active Recovery! Every 2:00 / 24:00min mins 0-2 200/250 m row Min 2-4 12 shuttle runs Mins 4-6 14/12 cal bike Mins 6-8 80 Russian twists
Warmup Whiteboard Tabata - Weighted glute bridges Bar deadbugs (55-135 )lbs for weighted Tabata You pick your weight. STRENGTH On a 10:00 clock: 3 hang power cleans– Build to a heavy set.– Rest ~2:00
