FITNESS
A. Bench press
3,3,2,2; 4s at same weight, 3s at same weight; Rest 2 min
Training notes:
•Weight should be tough but sustainable.
Record weight used.
B. 10 min AMRAP:
1-2-3-4…handstand walk around the box
3-6-9-12…Russian KB swings (tough)
Training notes:
•Handstand walk around the box: https://youtu.be/k0jLK_b6Lt0
Record reps completed.
PERFORMANCE
A. Bench press
3,1,3,1; Waveload; Rest 2 min
Training notes:
•First wave moderate, second wave tough.
Record weight used.
B. 10 min AMRAP:
1-2-3-4…wall climbs
2-4-6-8…D-ball over shoulder (150/100)
Training notes:
•Prioritize wall climbs over D-ball weight.
•D-ball weight should be tough.
Record reps completed.
