Warm Up
Row 20/15 Cals
Then, 2 Rounds of:
- Dislocate x 10
- Good Morning x 10
- Bench Press x 10 (Bar Only)
Workout of the Day
A. 5 Sets – CGBP @ 20X1
- Set 1 – 3 Reps @ 65% of Possible 1RM
- Set 2 – 2 Reps @ 75% of Possible 1 RM
- Set 3 – 1 Rep @ 85% of Possible 1 RM
- Set 4 – 2 Reps @ 75% of Possible 1 RM
- Set 5 – 3 Reps @ 65% of Possible 1RM
B. 3 Rounds
- 60 seconds – Row for Cals
- 30 seconds – Rest
- 60 seconds – Russian KBS x Max Reps
- 30 seconds – Rest
- 60 seconds – Double Under x Max Reps
- 30 seconds – Rest
