8.19.2019

Warm Up

Row, Bike, or Ski 2 minutes

Then, 2 Rounds:

  • Prisoner Good Morning x 8
  • T-Push Up x 8
  • Press x 8

Workout of the Day

A. Press – Test 1RM

  • Set 1 – 60% of possible 1RM x 3 reps
  • Set 2 – 75% of possible 1RM x 2 reps
  • Set 3 – 85% of possible 1RM x 1 rep
  • Set 4 – 90-95% of possible 1RM x 1 rep
  • Set 5 – Test 1RM
  • Set 6 (optional) – Exceed Set 5

B. Weighted Pull Up – Find 1RM

C. Complete as many rounds and reps as possible in 10 minutes of:

  • TTB x 5
  • Push Up x 10
  • Russian KBS x 15 (53/35lbs)

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