2 Bench Press, 85% 1RM
* Every 2 mins for 10 mins.
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 pressed back against the bench while feet stay in contact with the floor.
Teams of 2 – complete as many rounds as possible in 18 mins of:
14/11 Row Calories
14 Alternating Jumping Lunges
Complete in teams of 2. You go-I go fashion.
STIMULUS and GOALS
Stimulus is moderate to high intensity. Lower rep requirements on both movements to keep stimulus and 1:1 work/rest means that athletes can push the pace on rounds. Make sure partner is ready to row once the split lunges are finished.
If athletes don’t have a partner, have them rest 1:1 after each set.