Wednesday 9.15.21

Warm-up:

Coaches Choice

Prep:
Bench Press

[4 Total Sets]
1set x 5reps: Bar
1set x 5reps: Light Load
1set x 3reps: Workout Load
1set x 3reps: Over Load

Workout:

[5 Rounds]
15 Bench Press
10 Strict Pull-ups
5 Tire Flips
200m Run

Rx’d:
75#/55#

Rx’d(m):
95#/65#

Rx’d+:
115#/85#

Scaled: Reps
5 Rounds
10 Bench
7 Pull-up or Ring Row
3 Flips
200m Run

Weight:
65#/45# or lighter

Notes:
Bench Press will be set up on the South Rig
Pull-ups on the North Rig
Tires down the middle
There will be no spotters (a coach will be close by), so choose an appropriate weight (1-2 sets/rnd)
Staggered station start, you will be sharing the bench with others. Slide weights off/on if needed