Friday
Warm-up
Warm-up
2 ROUNDS
10 Groiners
8 Scap Push-Ups
6 Push-Ups*
8/8 Split Squats**
10 Glute Bridges
10 Groiners
8 Scap Push-Ups
6 Push-Ups*
8/8 Split Squats**
10 Glute Bridges
*Round 1 perform close grip, Round 2 perform wide grip
**Round 2 perform Jumping Split Squats
Strength
Bench Press (Heavy 5-Rep )
Metcon (AMRAP – Reps)
2.) Max Bench Press (@ 75% of Part A)*
(Score is Reps)
*Must be unbroken. Once the barbell is not moving, the set is complete.
Workout
Metcon (Time)
FOR TIME
21-15-9-15-21
Alt. Jumping Lunges*
Hand Release Push-Ups
21-15-9-15-21
Alt. Jumping Lunges*
Hand Release Push-Ups
*L+R = 1-Rep
(Score is Time)
KG KB: (24/16)|(16/12)
Cool Down
Metcon
2:00 Twisted Cross Pec Stretch (R)
2:00 Twisted Cross Pec Stretch (L)
1:00 Seal Pose
2:00 Twisted Cross Pec Stretch (L)
1:00 Seal Pose
(No Measure)
1.) Build to a Heavy 5-Rep Bench Press
(Score is Weight)
-Rest Quickly Before Part 2-