January 14th

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Warm Up

Dynamic Warm Up

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Bench Press Week 1 of 5

Bench Press

5 x 6 @42x1

50-55% of 1RM

*Rest 2:00 between sets

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Siege

5 Rounds

:45sec Work / :15sec Rest

*Alternate Stations Each Interval.

1) Air Squat

2) Dip

3) Sandbag Cleans #100/70

4) Hand Stand Pushups

5) Bike For Cals

Rx+

Wear a Weighted Vest #20/14

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Cool Down

400m Walk

Thread the needle 1min/side

Supine Glute Stretch 1min/side

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Accessory

Aerobic Capacity Week 1

6 Rounds

400m Run

Rest 1:00