WARMUP
Red "LINE" Mobility
Rower "fish game"
Rower "fish game"
Bench Press
Warm up and keep increasing weight
40% max x 5 reps
50% max x 5 reps
60% max x 5 reps
70% x 3 reps
75% x 3 reps
80% x 2
80% x 2+
40% max x 5 reps
50% max x 5 reps
60% max x 5 reps
70% x 3 reps
75% x 3 reps
80% x 2
80% x 2+
20 MIN EMOM (40/20)
Alternating Ladders
5 HSPU / 10HRPU
BOX JUMP - 5
Clean & Jerk - 2-4 reps
Chest to Barbell push ups - 5-10 reps
both in 40s each round
