Warm Up
Row 300m
Dynamic Drills
Then
- Seated Wallslide x 10
- Dislocate x 10
- T Push Up x 10
Workout of the Day
A. Press – Find 1RM
For the press, perform the following reps and percentages:
- * Set 1 – 60-65% of possible 1-RM x 3 reps
- * Set 2 – 70-75% of possible 1-RM x 2 reps
- * Set 3 – 80-85% of possible 1-RM x 1 rep
- * Set 4 – 90-95% of possible 1-RM x 1 rep
- * Set 5 -Test 1RM
- * Set 6 (optional) – Exceed Set 5 weight
B. Weighted Pull Up – Find 1RM
C. Strict Pull Up x max unbroken reps
D. Strict HSPU x max unbroken reps OR Perfect Push Up x max reps in 60 seconds
E. For time:
- Row 500m @ 100% effort!
