Warm Up
Run 250m
Dynamic Drills
Then 2 Rounds
- Scap Pull x 5
- T Push Up x 10
- KBS x 15
Workout of the Day
A.
- CGBP – Build to a 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 – Build to a 1RM
C. For time:
“Helen’
3 Rounds of:
- Run 400m
- KBS x 21 (53/35)
- Pull Up x 12
