1a) Medium Grip Bench Press: 5 x 5, adding weight each set. Rest 60s.
– Rest longer as the weight gets heavier.
– Beginner: 5 x 5 with one weight for all sets.
1b) Strict Inverted Rows: 5 x 8-10. Rest 60s.
– change grip every set ie. pronated, supinated, wide, close.
– Adv. wear a vest + elevate feet
For Max Reps:
3:00 of DB Renegade Rows (50s, 30s)
3:00 of Banded Pushdowns (or Max Calories Ski Erg)
3:00 of Barbell Curls (45, 35)
3:00 of Hang Muscle Cleans (45, 35)
3:00 Max 50 Ft. Trips of Front Rack Carry (53s, 35s)
*Score = total reps (50 ft. = 1 Rep)
*Athlete choice of Renegade Rows/Barbell Curls/Front Rack Carry for Scaling today. This does NOT need to be heavy on this one