Strength Work
A: Squats on the 2:30
If you don't have a 1 RM ask your coach for an estimate
2x5 at 70%
2x5 at 75%
1x4 at 80%
1x3 at 85%
1x2 at 87.5%
B: Bench Press on the 2:30
3x5 at 75%
2x5 at 80%
1 AMRAP at 85%
Strength Work
A: Squats on the 2:30
If you don't have a 1 RM ask your coach for an estimate
2x5 at 70%
2x5 at 75%
1x4 at 80%
1x3 at 85%
1x2 at 87.5%
B: Bench Press on the 2:30
3x5 at 75%
2x5 at 80%
1 AMRAP at 85%
30 min AMRAP:
Switching each round with the partner:
12 Front rack lunges (95/65)
8 T2B
6 Bar Hop Burpees