Warm up:
5 rounds of
Barbell Complex
10 clapping push ups
1. 1 Rep max Bench Press test - find your approx 1 rep max for Bench Press
- It should only take a few minutes - if possibe (big if) take th ego out of the bench press and get a good approximation. We will be testing again in a few weeks anyway.
2. 6 Rounds of:
2x Bench Press @ 85% of 1 rep max from above
7x pull ups
3x Y & L shoulder mobility
3. 6 rounds of:
4x squat cleans @ 75% of 1 RM or where 4 is hard but doable
8x slashers w/ 25 lb plate (16 total) (no halo)
10x Dips
8x weighted situps 25 lbs
4. 6 rounds of:
10 Deadlift - going up in weight each time until 10 is tough but doable
10 Step Ups w/ 50 lbs
4 scorpions (4 each side)
10 band pull aparts
