17 January 2020
Warm-up: Eastside Lap then 3 Rounds, not for time: 12x Alt. DB Snatch, 12x Alt. DB plank row, 20m bear crawl.
Strength: 7-5-5-3-3 Incline Bench Press (for those interested in the Incline, we have one, otherwise, Regular Bench Press) – increase weight slightly from last week. Perform 4X Mountain Climbers in between Sets (28-20-20-12-12)
Stamina: 4 Rounds, not for time: 20x Arc ball slams, 50m DB Bear crawl, 30x Alt. Arm deficit push-up (one hand on weight plate, other on the ground, switch hands each rep).
For Total Time:
Box Jump Overs (Step up and Over are OK for this!) (24/20)
Toes to Bar
Shoulder to Overhead (95/65)
Air Squats (Below Parallel)
Hand Release Push-ups
Cool Down: 3 Sets: 20 GHD Sit-ups