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)
