Updated: Jan 31, 2022
Timer 11. 40:20 3 sets 2 laps
*Fatigue to failure point on each set.
-Paired stations, lower body paired with and upper body in each station.
3 stations
-Rig-Back Squat - RPE 8 (rate perceived exertion 1-10scale)
-DB incline Bench press 60-70/35
-DB Bulgarian split squats (back foot elevated on bench) 40/30
-rip 60 tricep extensions
- fire Hydrants banded
-KB bent-over rows Alt 50/35
Warm up Rowing Strength: Every 4:00 x 4 Complete… ⁃ 8 BB walking Lunges ⁃ 10 Curtsy Lunges off 45lb plate no weight! ⁃ 8 strict Hanging L raises 8 Rounds For Time: -8 Heavy KB Swings -8 Box Jump Ove
Bench Press Or Hip Thrusters On the 2:00 x 10 Sets For Total Load: 10-9-8-7-6-5-4-3-2-1 Bench Press *Must Be Unbroken Sets - Barbell should be taken from a rack. - Athletes can aim to build in weight
Strict Press Set 1: 5 Strict Press @ 55% Set 2: 5 Strict Press @ 63% Set 3: 10 Strict Press @ 68% Set 4: 10 Strict Press @ 68% Set 5: Max Strict Press @ 68% Rest 1-2 Minutes Between Sets. Front Squat