Warm-up
• 300 m Row
2 rounds:
• 10 Cossack Side Lunges
• 10 Scorpions
• 10 Air Squats
• 10 Arm Circles CW
• 10 Arm Circles CCW
• 10 Arm Hugs
• 10 Alternating Arm Swings
3 rounds:
• 5 Ring Rows
• 5 Push-ups
3 rounds:
• 10 Ring Rows
• 10 Jumping Jacks
Strength (1RM Test Week 2 of 2)
Bench Press
• 5 reps at 50% of 1RM
• 3 reps at 60% of 1RM
• 2 reps at 70% of 1RM
• 1 rep at 80% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM
• 1 rep at 100%+ of 1RM
Rest 2 minutes between each set.
Core
21-15-9 reps:
• Bench Knee Raises
• GHD Hip Extensions
Conditioning
3-6-9-12-15-12-9-6-3 reps for time:
• Ring Dips
• Power Cleans 95/65#