Friday

CLASS PROGRAM

A.) 3 minutes max effort :

Bench Press

Rx : 275/170

Int : 225/145

Sc : 165/100

B.) 3 rounds for max reps :

1 minute :  Cal Echo Bike 

1 minute :  hang clean 95/65

1 minute :  push press 95/65

2 minute rest

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C.)  Strength

Strict press

-heavy set of 5. 3 second pause at bottom each rep. 

 -3x100’ single arm OH DB/KB carry R+L. As heavy as possible

-3xME ring dips w/weight vest

D.) 1/2 marathon training

6 mile run