FITNESS
A. Bench press
4×3; Across; Rest 2 min
Training notes:
•Weight should be tough but sustainable.
Record weight used.
B. 12 min AMRAP:
10 box jumps, step down
8 push-ups
6 DB shoulder-to-overhead
Training notes:
•Elevate hands as necessary on push-ups.
•Shoulder-to-overhead weight should be moderate.
Record reps completed.
PERFORMANCE
A. Bench press
4,2,4,2; Waveload; Rest 2 min
Training notes:
•First wave moderate, second wave tough.
Record weight used.
B. 12 min AMRAP:
12 box jumps, step down (24″/20″)
10 push-ups, hand-release
8 shoulder-to-overhead (155/105)
Training notes:
•Barbell weight should be “moderately tough” – expect interference on push-ups and shoulder-to-overhead.
Record reps completed.
