5 Bench Press, pick load

* Every 2 mins for 10 mins.

65% of heavy single from week 1

Athletes should go off of their Heavy Single from week 1, and if they are new or missed, then use a lightweight that feels good and looks good.
Make sure athletes focus on a deep stomach breath before every lift.
Grip should be a thumb length outside the chest. Shoulders stay depressed back against the bench while feet stay in contact with the floor.

2 rounds for time of:

40/32 Row Calories

30 Jumping Split Lunges

5 Rope Climbs

Rope Climbs / 20 Strict Pull-ups

Target time: sub 12 minutes
Time cap: 16 minutes
Stimulus is moderate intensity across both rounds. Athletes should be mindful of grip and leg fatigue when moving to rope climbs and climb only when they are sure they will reach the top.

Larger sets, but we are only going through it twice. Athletes should approach the first round a little conservatively so they save just enough for a solid push through the second round.