Monday strength

Build to a 1 RM Bench -16min max

-every 2min x8 (max)

- Athletes should stop building if they miss 3 times at any weight.

- Score: Enter heaviest successful lift.

Warm up: 10 PVC pass throughs, 10 push ups, 10 BB bench press naked bar. X3.

-10 Kosak squats in between each set

Strength Circuit Strength Circuit

2&3 Tempo building muscle 3 sec decent.

Lean muscle no tempo

35:20 2 sets -3 laps

1. BB RDL's RPE 9

2. DB incline flys 40/20

3. Pistol squats

4. DB Clean and press 50/35

5. Swiss ball passes. Supine passing to the arms to the legs fully extended.