WARMUP
ON OWN:
3 rds
10 cal bike
10 air squats
5 down dog/push-up/inch worm
10 high kicks
5 windmill each arm each direction
3 rds
10 cal bike
10 air squats
5 down dog/push-up/inch worm
10 high kicks
5 windmill each arm each direction
BENCH For Max Rep
50% x 3
60% x 3
70% x 3
75% x 2
80% x 2
85% x 2
90% x 1
95% x 1
max x 1
RECORD MAX
60% x 3
70% x 3
75% x 2
80% x 2
85% x 2
90% x 1
95% x 1
max x 1
RECORD MAX
10 For 10
10 min
10 Front Squat 155/105, 135/95, 115/75, 95/55
10 Bar Jump Over
10 HSPU
10 K2E
record total reps on whiteboard
10 Front Squat 155/105, 135/95, 115/75, 95/55
10 Bar Jump Over
10 HSPU
10 K2E
record total reps on whiteboard
15/15 work/rest
4x DUs
4x Hollow rock
4x Burpees
4x DUs
4x Hollow rock
4x Burpees
