Strength Endurance: AM
5-Thrusters(95#)
8-Pull Ups
200 M Row
AMRAP in 20 min: 9 RDS-21:36
Active Recovery/Explosive Strength/
Assistance: PM
Zercher Squat: 95 x 5, 135 x 5, 185 x 5,
225 x 5, 275 x 5
Reverse Hypers: 50@5 x 15
Speed Bench + Mini Bands: 135@9 x 3,
185 x 1, 235 x 1
KB Flat Bench: 53 x 8/10
KB Press: 25 x 10/10
Close Grip Lat Pulldown: 4 x 5-8
Straight Arm Pulldown: 3 x 8-12
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