Warm Up
Jumprope 3 minutes
Then 2 Rounds of:
- Dislocate x 10
- Cat Cow x 10
- Prone Kneeling T Spine Rotation x 5 per
Workout of the Day
A. Press – Test 1RM
For the press, perform the following reps and percentages:
- 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 weight
B. Weighted Pull Up – Test 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)
