Bench Press
5@ 40%
5@50%
5@60%
5@70%
AMRAP 80%
+
SPORT: EMOM 10minutes:
odd- : AMRAP bar MU
even- AMRAP strict HSPU (Advanced do defecit)
FITNESS: AMRAP 10 minutes
odd- 3-5 weighted pull ups or negatives
even- 5 -10 feet elevated push ups ( on a tire or box or bumper)
4 RFT of:
400M run
11 clean and jerks 135/95
SweatFit:
“Three’s a Crowd”
3 people per team, one at each cone. When the player at the strength movement completes 15 reps then everyone rotates. When the team has completed two sets the team must run a block run together.
Round 1:
15 DB Thrusters (35/25)- 180° Plyo Squat Jumps – Plank Hold
Round 2:
Push Ups – Burpees – Plank Ups
Round 3:
DB Lunges (35/25) – Lunge Jumps – Side Plank Hold (alternate each round)
Round 4:
Bumper GTO (45/25)- Double Unders – Hollow Rock Hold
Round 5:
Plank Row (35/25)- Mountain Climbers – Supermans
