Coaches Warm Up
1. Banded speed bench press
3x3 close grips @50%
3x3 regular grip @50%
3x3 wide grip @50%
1x5 regular grip (no bands). Add 5lbs from 70% last week.
150 KBS 70/53
must start with and if you break complete 200m run + 5 ring muscle ups.
3. Accessory work
3 max effort sets of weighted ring dips
12-20 tricep kick backs
8-12 inverted row with band across hips (Guys=red/Ladies=orange)
1x100 each side lying rear delt raises
4. Core Work
4x1' box weighted side plank