Thursday 12.13.2018

Warm-up Drills
I. 2 rounds of
Row 300m
5 x Pull-ups
10 x Floor Press
10 x Walking Lunges
II. Mobility

Impact/Focus: Bench Press
Warm up as needed before completing the following workload for Bench Press every :75 for 9 rounds.

Bench Press 3-2-1-3-2-1-3-2-1

Notes: Athletes should choose a weight that can be used throughout the entire workout. A good reference would be 80-90% of the 2RM established on 11.29.2018.

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“Going Up”
Complete for time
5 x Rope Climbs
30 x Box Jump Overs (24/20)
40 x Slamball (40/20)
30 x Box Jump Overs (24/20)
5 x Rope Climbs

Notes: Scaling for rope climbs will be either 20 x Pull-ups (4 per rope climb) or 15 x pulls to standing from the prone position on the ropes.

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