A) WHITEBOARD BRIEF (0:00 – 3:00)
– Strength: Today we’ll work up to a 1RM close grip bench press. Start with larger sets and work to singles as you increase in weight. Rest 2 minutes between heavy singles and make sure you have a spot as you increase in weight.
– Metcon: Today’s AMRAP should be done at 75% effort throughout the entire workout. Choose a lighter weight for the barbell row. The run will be a good opportunity to rest your grip. Focus on efficient breathing during the run.
B) WARM UP (3:00 – 15:00)
2 Rounds of:
Deadbugs x 20 (total)
Barbell Rows x 20 (empty bar) (pronated grip set #1/supinated grip set #2)
Then,
C) STRENGTH (15:00 – 35:00)
– Beginners: Build to a moderate set of 3 only adding weight if form permits.
D) METCON (35:00 – 50:00)
AMRAP 12:
10 Strict Chinups
200 Meter Run
L3: (75, 55)
L2: (5 Strict Band Assisted Chin-ups) (65, 45)
L1: (8 Ring Rows) (55, 35)
E) EXTRA CREDIT (55:00 – 60:00)
Shoulder Circuit #2: 3 x 10-15 ea. Rest 60s
Recommended Stretching: