A) Whiteboard Brief (0:00 – 3:00)
– Strength: Take 8-10 singles and build to a 1RM Bench press. Try to beat your previous max by 5#’s and have a plan in place before starting on how you’re going to beat your old number.
– Metcon: Set the goal of sustaining your splits today with effort around 80%. Starting slow and adjusting will be the smart thing to do. Overall, you should be able to complete T2B/S20H in 2 sets or less.
– Strength: Take 8-10 singles and build to a 1RM Bench press. Try to beat your previous max by 5#’s and have a plan in place before starting on how you’re going to beat your old number.
– Metcon: Set the goal of sustaining your splits today with effort around 80%. Starting slow and adjusting will be the smart thing to do. Overall, you should be able to complete T2B/S20H in 2 sets or less.
B) Warm Up (3:00 – 15:00)
Partner Abmat Pizza Game:
*This will be done in teams of 2. Every time one of your teammates drops their abmat you will complete
a 50 ft. partner wheelbarrow.
*Note: The wheelbarrow will serve as a core/shoulder warm-up
*This warm-up will be done for 8 minutes then remainder of time you’ll review Bench Press Technique.
Please make sure you watch this video.
C) Strength (15:00 – 35:00)
1) Bench Press: 1RM. Rest 2:00
Beginner: 5 x 5, adding weight each. Rest 2:00
*In between sets complete 20 Banded Pull-aparts.
2) Metcon Warm-up:
2-3 Rounds of:
5 S20H
5 T2B
5 Burpees
Rest 60s
D) Metcon (35:00 – 55:00)
5 RFT:
10 T2B
10 S20H (135, 95)
200 Meter Run
Rx+:(155, 105) (21/18 Calorie Assault Bike or Ski Erg in place of Run)
L3: (115, 75)
L2: (Knee Lifts) (95, 65 Push Press)
L1: (20s Elbow Plank each round) (DB Push Press, neutral grip)
*Alternate Option
– 250m Row, 45s Bike
18:00 Cap
E) Extra Credit (55:00 – 60:00)
Accumulate:
150-200 (total) Single Arm Banded Pushdowns
75-100 KB Curls
Saddle Eagle Pose x30-60s each
IT Band Stretch x30-60s each