Warm Up
Jumprope 3 minutes
Dynamic Drills
Then
- Dislocate x 10
- Scap Pull Up x 10
- T Push Up x 10
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. Weighted Pull Up (Pronated) – Find 1RM
C. Complete as many rounds and reps as possible in 10 minutes of:
- Pull Up x 5
- Push Up x 10
- KBS x 15 (53/35)
