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Saturday 12.30.2017

POSTED ON December 29, 2017

Saturday | 12.30.2017

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Warm Up:
 
5 hips down push ups
5 scap push ups
:15 barbell hold overhead
10 pass throughs
 
x2-3 sets
 
Foundation:
 
A. Close Grip Bench Press
 
1×5 70%
1×5 75%
1×5 80%+ (means to do as many reps as possible after the 5 reps)
Level 1 (RX)
 
“Coffland”
 
Hang from pull up bar for 6min accumulation. Each
time you drop perform.
 
800m run
30 push ups (open standards)
Level 2 (Intermediate)
 
Hang from pull up bar for 6min accumulation. Each
time you drop perform.
 
800m run
20 push ups (open standards)
 
Level 3 (Beginner)
 
Hang from pull up bar for 5min accumulation. Each
time you drop perform.
 
400m run
15 push ups (open standards)
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