FRI31AUG2018

WOD

Strength
Bench Press: Build up to 85-90% and do 4 sets of 2 at 85-90%
*60 sec. face up plank hold after each set

Conditioning
AMRAP in 9 minutes:
3 Burpees Over the Bar
3 C&J (135/95)
6 Burpees Over the Bar
6 C&J
… add 3 to each round

Extra

4 sets of 12 e/arm- kneeling single arm KB strict press
*focus on connected core and solid foundation

Back Squat: 80/5*6 sets
*every 90 sec.
*base numbers off your most recent BS max

5 sets: 5 HSPU + 20 sec HS hold + 5 HSPU

Allen Core Fitness

Workout
4 sets:
5 burpees no jump
10 step ups
Rest 5 min
4 sets
8 cal row
8 db thrusters
Rest 5 min
4 sets
8 cal bike
8 wall balls heavy 

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