Warm Up: Row 300m then 2 rounds

  • 12 lunges
  • 10 T-Pushups
  • 10 Jump Pull-ups
  • 6 8ft Box Top Outs

Mobility

  • Lacross Ball Pec Minor

Weight Training: Add 5# to your working max from last cycle, percentages based off of new working max

Bench Press after warm-up sets: 65%x5, 75%x5, 85%x max reps @9-10RPE (may not be 5)

Workout

3 supersets, 1:00 rest:
30 DB hammer curls @8-9RPE
30 Band Tricep Pushdown @8-9RPE
 

For time:
Row 500m
3 rounds:
15 Knees to Elbows
15 Wallball

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