Strength: Bench 5X2 @ 90% of 1RM
Athlete will warm-up then continues working with 90% of your one rep max for 2 repetitions. This is performed over 5 sets. The athlete will recover for 2-3 minutes after each set.
Sellout: Skill Work
Athlete will have the opportunity to work on any goat that needs additional work. Some examples may include: OHS, DU’s, Pull-ups, HSPU’s, Muscle Ups…
Strength: Dead Lift 4X4 @ 85% of 1RM
Athlete will warm-up then continues working with 85% of your one rep max for 4 repetitions. This is performed over 4 sets. The athlete will recover for 2-3 minutes after each set.
WOD: 3 Rounds for Time of
5 Dead Lifts @ 70%
10 KBS 70#/55#
Athlete will complete a total of three rounds as fast as possible with 5 repetitions of dead lifts and 10 repetitions of Kettle Bell Swings.
Endurance: Prowler Mile Magic!
10 Min AMRAP of
1 trail dash
Athletes will complete as many rounds as possible in a 10 minute time period with the combination of 25 air squats and sprinting to the rail trail and back.