Monday Strength

Bench Press

Warm up- build to get to your 70%

6x5 70-80% of 1RM

in-between each set 10 Goblet Squats 50/35#

Rig 15min - running timer

circuit 35:20 timer in strength

4 people per station

No rest between laps, bring water with you.

Upper body:Back and Biceps

Lower body: Quads

3 laps

3 sets lap 1- 1st set get familiar with the movement

2 sets lap 2- find failure points

1set lap 3 burnout- high reps heavier weight

1. Sissy Squats(feet elevated on plate) 70/45#

2. Rig BB tricep extensions RPE 8-9

3. Box leg lifts

4. KB sumo squat high pulls. (Single or double KB’s)

5. Ab rollers. Option: walk outs