Warm Up
Row or Run 250
Dynamic Drills
Then
- Dislocate x 10
- Scap Push Up x 10
- Thruster x 10 (45/35)
Workout of the Day
A. CGBP – Find 1RM
| For the bench press, perform the following reps and percentages: |
| * Set 1 – 60% of possible 1-RM x 3 reps |
| * Set 2 – 75% of possible 1-RM x 2 reps |
| * Set 3 – 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. For time:
“Fran”
Rounds of 21,15, and 9 of:
- Thruster (95/65)
- Pull Up
C.
Run or Row 5 minutes Z1
Lat and Pec Stretch
