Thursday, November 10

The Fire

2rds (:45 on :15 off) Plank Hollow Rock Russian Twist V-Ups

KB Complex-1 (1 EMOTM x 4)

4 Single Arm KBS (Left) + 4 Single Arm KBS (Right) + 8 R.KBS

Bench Press (1 x 2) -4 mins running clock warm-up to your 70% Bench Press then -Bench Press waveload of: 5,4,3,2,2,2,2,2 reps EMOM for 8 rounds work begins -Your first set of 5 is going to be 75% 1RM Bench Press. With each set you'll increase the weight %5. -Plate change has to be done in that 1 min time frame *CHECK YOUR PERCENTAGES BEFOREHAND!!! -When you reach your 90-95% finish the remaining sets of 2's at the same wt. Reps should be STRONG&CONSISTENT

Metcon (Time)

4 RFT 12 Push-ups 12 Abmats 12 Box Jumps(24/20'') 12 Slam Ball(20/10)

Rx+ HSPU(Kip allowed), GHD, Rebounding BJ, (30/20)

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