Warmup: ROM Drills, 15 pushups, 20 arm circles Strength: Bench Press, Deload week Work: 5/5/5 @ 40/50/60% 1RM WOD: 5 Rounds, all with the same bar (75% of Bench) 8 Floor Press 16 Bent over rows 24 Over the bar burpees Cooldown: 50 Reverse GHD situps, roll and stretch
CONTINUE READINGWarmup: ROM Drills, 10 PVC Dislocates, 20 jumping squats Strength: Strict Press Warmup: 5/5/3 @ 40/50/60% Work: 5/3/1+ @ 75/85/95% 1RM WOD: 50 weighted lunges (35/25# DB) 400m Run 30 OH Split Squats (35/25#) 200m Run 10 Bent over rows (35/25# DB) Cooldown: 25 GHD situps, mobilize
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