Warm Up

20 Rear Delt Flys

3 Rounds
8 Push Ups
10 KB Deadlifts
250m Row

Strength: Bench Press

Every 2 Minutes On The Minute
Push Hard On Set 3 Aiming For A Potential Higher Rep PR
Then Decide If You Want To Do Lighter Back Off Sets Or Build With Some Heavy Sets
Adjust your maxes based on the AMRAP or if you plan on attempting a new 1-5RM in the heavy sets.
5 Reps @ 67.5%
3 Reps @ 76.5%
1-AMRAP Reps @ 83%
1-5 Reps @ 85.5-89% Or 5-8 Reps @ 67.5%
1-5 Reps @ 90-94.5% Or 5-8 Reps @ 67.5%
1-5 Reps @ 95-100% Or 5-8 Reps @ 67.5%

WOD

For Time

ELITE

For Time
5000 Meter Row

COMPETITIVE

In Pairs ~ For Time
5000 Meter Row

PERFORMANCE

In Pairs ~ For Time
4000 Meter Row

Stimulus Points
Go Fast LOL

Accessories

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 10-15 Band Face Pulls
Even Minutes)  30-45 seconds Plank Hold

Cool Down & Dismissal

Upper Back Stretch
Pigeon Pose Stretch