If you haven’t done the Bench mark challenge please do it today. If you have you will be doing a cardio/core circuit. Once your done with the bench marks you can rest until the second lap of the circuit.
Circuit: 40:20 3 sets 1 laps use the bench mark timer. Just stop at :40 and rest for :20.
HS push ups/ HS work against the wall.
Russian twists 20/15#
Lunge x2 burpee
Plank jacks
KB swings
Hollow core flutter kicks
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