Thursday 4.1.21

Warm-up:

Coaches Choice

Strength:

1) Bench Press
Take 5-6set to build to a moderate/heavy 3Rep
5-4-3-3-3…

Then…
Drop-set:
1-set max reps at 60% of heaviest 3rep
Aim for 8+

Notes:
You will have your own spot on the rack, bar, and weights
Two Athletes will share the Bench
Move Bench between stations after each set (wipe down after each set if needed)
Help spot each other for sets of 3 and drop-set

2a) Bent Over Row
10-10-10

2b) Banded Tricep Extension
25-25-25

[20min Time Limit for part 1 and 2a/2b]

Conditioning:

AMRAP 15min
200m Run
30 Walking Lunges
40 Sit-ups

Rx’d+:
Sand Bag Run, 50#/35#
Sand Bag Lunges, 50#/35#
GHD (20)