HAPPY BIRTHDAY COACH CHRIS!!!
WARM-UP
AMRAP X 12 MINUTES
ODD MIN - 200 METER ROW
EVEN MIN - 10 PUSH-UPS W/ ROTATION
INTO…
2 SETS
8 KB BOTTOMS UP TEMPO SHOULDER PRESS
10 SUPINE BANDED PULL APARTS
SPECIFIC WARM-UP
3 SETS
10 BENCH PRESS (BUILT T0 WEIGHT FOR WORKING SETS)
STRENGTH
3 SETS
10 BENCH PRESS (185/125)(155/105)(135/95)
SUPER SET W/
10 BARBELL BENT OVER ROW (185/125)(155/105)(135/95)
*ALL THREE WORKING SETS ARE TO BE PERFORMED AT THE SAME WEIGHT. CHOOSE FROM THE THREE OPTIONS ABOVE.
WORKOUT
FOR TIME
27-21-15-9
CAL SKI/ROW
DB FLOOR PRESS (50/35)(35/20)
AB CHALLENGE
1 MIN : TUCK-UP HOLD
1 MIN: TUCK-UPS
