Movement: Rig Back squats RPE 8-9
Find 5RM - 10 min
Then:
Drop %10 5x5 -10min
In between each set
Accessory movement: DB 55-60/35-40
10 each arm single arm back rows
Circuit: RPE 8-9
45:25
2 sets 2 laps
5 per station if needed.
DB Renegade rows 35/25
DB/KB Box step ups weighted 50/35
DB Lat Raise to Front Raise 20/10
BB Thrusters 95/65
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