Tuesday- October 1st

Weekly Warm-Up

+ Today's Warm-up Movements:

*Hip Swings x 10 each way

A. 5 sets of:

Bench Press x 3 reps @ 20X0

Rest 60-90 seconds

Use between 65-75% of your 1-RM bench press and focus on moving the barbell as quickly as possible from your chest to full elbow extension. If you don’t feel powerful driving the barbell off of you, reduce the load and focus on speed.

B. “Inside Out”

For Time:

800 Meter Run

21 Power Cleans (155/105)

400 Meter Wreckbag Run (50/35)

21 Burpee Box Jump Overs (24/20)

C. Buy-Out

Calf Smash x 1:00 each

Trap Smash x 1:00 each

Pec Smash x 1:00 each