Warm-up Drills
I. Run 400m
II. 12-9-6 reps of
Medicine Ball Cleans (40/20)
Push-ups (CFGS)
III. Mobility
Impact/Focus: Bench Press
Warm up using 3 sets x 5 reps before completing the following workload.
Bench Press 3-3-3-3-3
Post loads to comments.
“Blackjack AMRAP III”
Complete as many rounds/reps as possible in 12:00 of
9 x Wallball (20/14)
15 x KB Swings (32/24)
21 x Double unders
Post rounds/reps to comments.
“Bench Press 3’s ” : 145# (155 x 1 = F)
“Blackjack AMRAP III” : 5 Rounds + 19 (24kg/SUs)
Bench Press: 105×3 and 110×2
Blackjack Amrap III: 5 + 24 but I subbed mountain climbers for double unders