Workouts

Today & Previous Upcoming
Strength

Monday, February 9th, 2026 – Squat Class

General Warm-Up

12 Deep Lunge With Twist
12 90/90 Hip Switch
12 Glute Bridge
12 Slow Eccentric Goblet Squats
Coach Guided (perform as many reps as coach needs to address class technique)
15 Empty Bar Back Squats

Secondary Strength Movement

Back Squat

Back Squats (Use 90% Of Your 1 Rep Max As Your Working Max)
Every 2.5 Minutes On The Minute
Round 1: 3 Reps @ 70% Of Working Max
Round 2: 3 Reps @ 80% Of Working Max
Round 3: AMRAP @ 90% Of Working Max
Round 4,5,6: 5-8 Reps @ 70% Of Working Max
*the AMRAP set should be 2-3 Reps from failure, not a true AMRAP

Accessory

5 Rounds Each Every 2 Minutes On The Minute
1) 10-15 Barbell Good Mornings
3) 15-20 Weighted Sit Ups

Cool Down & Dismissal

Equipment Break Down And Put Away
- Into, If Time -
Pigeon Pose X 30 Seconds Per Side
Lunge Hip Flexor Stretch X 30 Seconds Per Side
Standing Quad Stretch X 30 Seconds Per Side
Standing Forward Fold Stretch X 30 Seconds
Strength

Sunday, February 8th, 2026 – Overhead Press

General Warm-Up

10 Cat Cow
16 Thread The Needle Switches
10 Scap Wall Slides
15 Single Dumbbell Overhead Press Per Side
Coach Guided (perform as many reps as coach needs to address class technique)
15 Empty Bar Shoulder Press

Accessory

8 Rounds Every 2 Minutes On The Minute
1) 8-12 Seated Db Press
2) 6-10 Assisted Pull Ups
3) 15-20 Band Tricep Press Down

Shoulder Press

Use 90% Of Your 1 Rep Max As Your Working Max
Every 2.5 Minutes On The Minute
Round 1: 5 Reps @ 65% Of Working Max
Round 2: 5 Reps @ 75% Of Working Max
Round 3: AMRAP @ 85% Of Working Max
Round 4,5,6: 5-8 Reps @ 65% Of Working Max
*The AMRAP set should be 2-3 Reps from failure, not a true AMRAP

Cool Down & Dismissal

Equipment Break Down And Put Away
- Into, If Time -
Arm Across The Chest Shoulder Stretch X 30 Seconds Per Side
Doorway Chest Chest On The Rig X 30 Seconds Per Side
Arm Overhead Stretch X 30 Seconds Per Side
Back Stretch On Rig X 30 Seconds
Olympic Weightlifting

Saturday, February 7th, 2026 – Olympic Weightlifting 254.2

Secondary Strength Movement

Back Squat

E3:30MOM3
1st set set: 10 @ 60%
2nd set: 8 @ 65%
3rd set: 6 @ 70%
% of Back Squat

Accessory

A) E1:30MOM3: Seated DB/KB Press
- Perform with light to moderate dumbbells or kettlebells.
- Reps should be slow and controlled.
- Focus on maintaining an upright torso and pressing in line with your torso.
TOTAL 10 REPS PER SET
B) E1:30MOM3: Wall Supported RDL
- Perform with moderate dumbbells.
- Reps should be slow and controlled.
TOTAL 12 REPS PER SET (6 PER ARM)
C) E1:30MOM3: Banded Bird Dog
E1:30MOM3
- Perform each set with a medium resistance band.
- Opposite arm and opposite leg perform together.
TOTAL 12 REPS PER SET (6 PER LEG)

Cool Down

Optional
2 Rounds Not For Time
A) 10x Shoulder ER PAIL/RAIL from rig (5 per arm)
B) 2x 15s Banded Hip Distraction Figure 4 (1 per leg)
C) 2x 15s Standing Quad Stretch (1 per leg)
Olympic Weightlifting

Saturday, February 7th, 2026 - Olympic Weightlifting 254.1

General Warm-Up

2 Rounds: 10 minute cap
A) 10x Band Pull Apart
B) 10x Plate Halo w/ light plate
C) 10x Plate OHS w/ light plate
D) 10x Hip Circles (5 per leg)

SNATCH WORK

E2:00MOM6
Perform each set as: 1 Pull + 1 Power Snatch + 1 Snatch
TOTAL 3 REPS PER SET
1st set: 3 @ EMPTY BAR
2nd set: 3 @ 65%
3rd set: 3 @ 70%
4th set: 3 @ 75%
5th set: 3 @ 75%
6th set: 3 @ 75%
% of Snatch

C&J WORK

E2:00MOM6
Perform each set as: 1 Pull + 1 Clean + 1 Split Jerk
TOTAL 3 REPS PER SET
1st set: 3 @ EMPTY BAR
2nd set: 3 @ 65%
3rd set: 3 @ 70%
4th set: 3 @ 75%
5th set: 3 @ 75%
6th set: 3 @ 75%
% of Clean
Bootcamp

Friday, February 6th, 2026 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
15 Wall Ball Deadlifts
15 Wall Ball Rows
5 Push Ups
10 Squats

Skill: Kipping

Hanging Hollow To Arch Holds
Kip To Lever
Kipping Pull Up Singles Or Box Assisted Pull Ups
Kipping Pull Ups
Kipping Chest To Bar
Kipping Muscle Up
Dumbbell Bent Over Row
Every 1:15 Minutes On The Minute
3 Rounds X 8-12 Reps

WOD

Workout Format
15 Minute AMRAP
Elite
55 Deadlifts (225/155)
55 Wall-Ball (20/14)
55-Calorie Row
55 Push-Ups
Competitive
55 Deadlifts (155/115)
55 Wall-Ball (20/14)
50-Calorie Row
55 Push-Ups
Performance
55 Deadlifts (135/95)
55 Wall-Ball (14/10)
45-Calorie Row
55 Elevated Push-Ups
Stimulus Points
Don’t Expect To Finish Many Rounds. Do Big Sets.
2016 Open Repeat Workout

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 10 Strict Hanging Leg Raises
Even Minutes) 30 Seconds Plank

Cool Down & Dismissal

Forward Fold Stretch
Hip Flexor Stretch
Strength

Friday, February 6th, 2026 – Deadlift

General Warm-Up

10 Cat Cows
10 Seal To Downward Dog
16 Single Kettlebell Deadlifts
20 Band Row
Coach Guided (perform as many reps as coach needs to address class technique)
15 Empty Bar Deadlift

Accessory

3 Rounds Each Every 2 Minutes On The Minute
1) 15-20 Band Hamstring Curls
2) 8-10 Per Side Lunges
3) 15-20 Lying Knee Tucks

Deadlift

Deadlift (Use 90% Of Your 1 Rep Max As Your Working Max)
Every 2.5 Minutes On The Minute
Round 1: 5 Reps @ 65% Of Working Max
Round 2: 5 Reps @ 75% Of Working Max
Round 3: AMRAP @ 85% Of Working Max
Round 4,5,6: 5-8 Reps @ 65% Of Working Max
*The AMRAP set should be 2-3 Reps from failure, not a true AMRAP

Cool Down & Dismissal

Equipment Break Down And Put Away
- Into, If Time -
Pigeon Pose X 30 Seconds Per Side
Lunge Hip Flexor Stretch X 30 Seconds Per Side
Standing Quad Stretch X 30 Seconds Per Side
Standing Forward Fold Stretch X 30 Seconds
Bootcamp

Thursday, February 5th, 2026 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
25 Plate Hops
15 Plate Ground To Overhead
5 Burpees

Strength

Every 2:15 Minutes On The Minute
5 Reps X 70% 1RM
3 Reps X 80% 1RM
1 Or More Reps X 85% 1RM
3 Reps X 80% 1RM
5 Reps X 70% 1RM

WOD

Workout Format
For Time
Elite
10 Dumbbell Snatches (50/35)
15 Burpee Box Jump-Overs (24”/20”)
20 Dumbbell Snatches
15 Burpee Box Jump-Overs
30 Dumbbell Snatches
15 Burpee Box Jump-Overs
40 Dumbbell Snatches
15 Burpee Box Jump-Overs
50 Dumbbell Snatches
15 Burpee Box Jump-Overs
Competitive
10 Dumbbell Snatches (35/25)
15 Burpee Box Jump-Overs (24”/20”)
20 Dumbbell Snatches
15 Burpee Box Jump-Overs
30 Dumbbell Snatches
15 Burpee Box Jump-Overs
40 Dumbbell Snatches
15 Burpee Box Jump-Overs
50 Dumbbell Snatches
15 Burpee Box Jump-Overs
Performance
10 Dumbbell Snatches (35/25)
15 Burpee Box Jump-Overs (20”)
20 Dumbbell Snatches
15 Burpee Box Jump-Overs
30 Dumbbell Snatches
15 Burpee Box Jump-Overs
40 Dumbbell Snatches
15 Burpee Box Jump-Overs
50 Dumbbell Snatches
15 Burpee Box Jump-Overs
Stimulus Points
Keep A Steady Pace And Break Snatches Far Before Failure

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 10 Alternating Side Lunges With A Quick Pause At The Bottom
Even Minutes) 15 Rear Delt Flys

Cool Down & Dismissal

Hip flexor Stretch
Shoulder Stretch
Bootcamp

Wednesday, February 4th, 2026 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
10 Barbells Deadlifts
10 Barbell Rows
10 Barbell Muscle Cleans
10 Scap Pull Ups

Strength

Every 2:15 minutes on the minute
5 Reps X 70% 1RM
3 Reps X 80% 1RM
1 Or More Reps X 85% 1RM
3 Reps X 80% 1RM
5 Reps X 70% 1RM

WOD

Workout Format
7 Minute AMRAP
Elite
10 Power Cleans (95/65)
3 Bar Muscle Ups
Competitive
10 Power Cleans (95/65)
3 Chest To Bar Pull Ups
Performance
10 Power Cleans (75/55)
3 Pull Ups
Stimulus Points
Move Fast And Go Unbroken.

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 30 Seconds Wall Sit
Even Minutes) 5 Kneeling Windmills Per Side

Cool Down & Dismissal

Forearm Stretch
Prayer Stretch
Strength

Wednesday, February 4th, 2026 – Bench Press

General Warm-Up

12 Band Pull Aparts
12 Band Lat Pull Downs
15 Scap Push Ups
8 Band External Rotation Per Side
10 Slow Eccentric Push Ups Or Negative Push Ups
Coach Guided (perform as many reps as coach needs to address class technique)
15 Empty Bar Bench Press

Secondary Strength Movement

Bench Press

Bench Press (Use 90% Of Your 1 Rep Max As Your Working Max)
Every 2 Minutes On The Minute
Round 1: 5 Reps @ 65% Of Working Max
Round 2: 5 Reps @ 75% Of Working Max
Round 3: AMRAP @ 85% Of Working Max
Round 4,5,6: 5-8 Reps @ 65% Of Working Max
*the AMRAP set should be 2-3 Reps from failure, not a true AMRAP

Accessory

5 Rounds Each Every 2 Minutes On The Minute
1) 8-12 Incline Dumbbell Bench Press
2) 10-15 Bent Barbell Row

Cool Down & Dismissal

Equipment Break Down And Put Away
- Into, If Time -
Arm Across The Chest Shoulder Stretch X 30 Seconds Per Side
Doorway Chest Chest On The Rig X 30 Seconds Per Side
Arm Overhead Stretch X 30 Seconds Per Side
Back Stretch On Rig X 30 Seconds
Bootcamp

Tuesday, February 3rd, 2026 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
8 Inchworms To Push Up
12 Leg Raises
20 Mountain Climbers

Strength

Every 2:15 minutes on the minute
5 Reps X 70% 1RM
3 Reps X 80% 1RM
1 Or More Reps X 85% 1RM
3 Reps X 80% 1RM
5 Reps X 70% 1RM

WOD

Workout Format
5 Rounds for Time
Elite
20 Situps
15/12 Cal Echo Bike
10 Deficit Push Ups
Competitive
20 Situps
12/9 Cal Echo Bike
10 Push Ups
Performance
15 Situps
10/7 Cal Echo Bike
8 Push Ups
Stimulus Points
Go Hard On The Bike, This Is Basically Core And Cardio With A Bit Of Pressing To Round Out The Workout.

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 30 Seconds Hollow Hold
Even Minutes) 15 Face Pulls

Cool Down & Dismissal

Seal Stretch
Chest Stretch
Bootcamp

Monday, February 2nd, 2026 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
30 Jumping Jacks
16 Lunges
20 Second Dead Hang
15 Ring Rows

Strength

Every 2:15 Minutes On The Minute
5 Reps X 70% 1RM
3 Reps X 80% 1RM
1 Or More Reps X 85% 1RM
3 Reps X 80% 1RM
5 Reps X 70% 1RM

WOD

Workout Format
20 Min AMRAP
Elite
12 Double Db Overhead Lunge (40/30)
8 Burpees
12 Double Db Overhead Lunge
8 Chest To Bar Pull Ups
Competitive
12 Double Db Overhead Lunge (25/15)
8 Burpees
12 Double Db Overhead Lunge
8 Pull Ups
Performance
12 Lunge (25/15)
8 Burpees
12 Lunge
8 Jumping Pull Ups
Stimulus Points
No Really High Reps But Lots Of Rounds, Take A Slow And Steady Pace.

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 30 Seconds Side Plank Clam Shell Right
Even Minutes) 30 Seconds Side Plank Clam Shell Left

Cool Down & Dismissal

Pigeon Pose
Quad Stretch
Strength

Monday, February 2nd, 2026 – Squat Class

General Warm-Up

12 Deep Lunge With Twist
12 90/90 Hip Switch
12 Glute Bridge
12 Slow Eccentric Goblet Squats
Coach Guided (perform as many reps as coach needs to address class technique)
15 Empty Bar Back Squats

Secondary Strength Movement

Back Squat

Back Squats (Use 90% Of Your 1 Rep Max As Your Working Max)
Every 2.5 Minutes On The Minute
Round 1: 5 Reps @ 65% Of Working Max
Round 2: 5 Reps @ 75% Of Working Max
Round 3: AMRAP @ 85% Of Working Max
Round 4,5,6: 5-8 Reps @ 65% Of Working Max
*the AMRAP set should be 2-3 Reps from failure, not a true AMRAP

Accessory

5 Rounds Each Every 2 Minutes On The Minute
1) 10-15 Barbell Good Mornings
3) 15-20 Weighted Sit Ups

Cool Down & Dismissal

Equipment Break Down And Put Away
- Into, If Time -
Pigeon Pose X 30 Seconds Per Side
Lunge Hip Flexor Stretch X 30 Seconds Per Side
Standing Quad Stretch X 30 Seconds Per Side
Standing Forward Fold Stretch X 30 Seconds
Strength

Sunday, February 1st, 2026 – Overhead Press

General Warm-Up

10 Cat Cow
16 Thread The Needle Switches
10 Scap Wall Slides
15 Single Dumbbell Overhead Press Per Side
Coach Guided (perform as many reps as coach needs to address class technique)
15 Empty Bar Shoulder Press

Accessory

8 Rounds Every 2 Minutes On The Minute
1) 15-20 Band Rows
2) 8-12 Db Overhead Press
3) 30 Seconds Zercher Or Front Rack March

Shoulder Press

Build To A Heavy Single Or 1 Rep Max, Percentages And Intervals Below Are A Suggestion
Take As Long As You Need To Establish The Max
Rest A Minimum Of 2 Minutes Between Attempts
Every 3 Minutes On The Minute
5 Reps @ 40%
3 Reps @ 60%
2-3reps @ 70%
1-2 Reps @ 80%
1 Rep @ 85-90%
1 Rep @ 1RM Attempt
1 Rep @ 1RM Attempt
1 Reps @ 1RM Attempt

Cool Down & Dismissal

Equipment Break Down And Put Away
- Into, If Time -
Arm Across The Chest Shoulder Stretch X 30 Seconds Per Side
Doorway Chest Chest On The Rig X 30 Seconds Per Side
Arm Overhead Stretch X 30 Seconds Per Side
Back Stretch On Rig X 30 Seconds
Olympic Weightlifting

Saturday, January 31st, 2026 – Olympic Weightlifting 253.2

Accessory

A) E1:30MOM3: Bird Dog Rows
- Perform with a moderate dumbbell.
TOTAL 12 REPS PER SET (6 PER ARM)
B) E1:30MOM3: Banded Bottom Up Kneeling KB Press
- Perform with a red or black band/medium resistance band and a moderate kettlebell.
NOTE: There should be resistance in the band.
TOTAL 12 REPS PER SET (6 PER ARM)

Cool Down

Optional
2 Rounds Not For Time
A) 1x 30s hold Seated Shoulder Extension Stretch
B) 10x Shoulder ER PAIL/RAIL from rig (5 per arm)
C) 1x 30s hold Couch Stretch (15s hold per leg)

FRONT SQUAT WORK

E3:00MOM8
- Build into a heavy 1 or 2 OR 1RM or 2RM Front Squat.
- Adjust weights where needed.
1st set: 4 @ 70%
2nd set: 3 @ 75%
3rd set: 2 @ 80%
4th set: 2 @ 85%
5th set: 2 @ 90%
6th set: 2 @ 90%
7th set: 2 @ 95%
8th set: 2 @ 95%
% of Front Squat
Olympic Weightlifting

Saturday, January 31st, 2026 - Olympic Weightlifting 253.1

General Warm-Up

2 Rounds: 10 minute cap
A) 10x Band Shoulder Distraction ( 5 per arm)
B) 10x Band Around the World
C) 10x Alt. DB Press is Split Stance (5 per arm)
D) 5x DB Front Squat w/ light dumbbells
E) 5x Band Good Morning

JERK TECHNIQUE PRIMER/ WARM UP

E2:00MOM2: Jerk Balance
1st set: 6 @ EMPTY BAR
2nd set: 3 @ BETWEEN 55-65%
% of Jerk

JERK WORK

E2:00MOM6: Jerk (from blocks or rig)
1st set: 3 @ 70%
2nd set: 3 @ 75%
3rd set: 2 @ 80%
4th set: 1 @ 85%
5th set: 1 @ 90%
6th set: 1 @ 90%
% of Jerk

SNATCH WORK

E2:00MOM6: Snatch
- Perform each rep from the floor.
1st set: 3 @ BETWEEN 65-70%
2nd set: 3 @ 75%
3rd set: 2 @ 80%
4th set: 1 @ 85%
5th set: 1 @ 90%
6th set: 1 @ 90%
% of Snatch

CLEAN WORK

E2:00MOM6: Clean
- Perform each rep from the floor.
1st set: 3 @ BETWEEN 65-70%
2nd set: 3 @ 75%
3rd set: 2 @ 80%
4th set: 1 @ 85%
5th set: 1 @ 90%
6th set: 1 @ 90%
% of Clean
Bootcamp

Friday, January 30th, 2026 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
10 Db Deadlifts
10 Db Bicep Curl To Overhead Press
20 Seconds Dead Hang
5 Pull Ups Or Ring Rows

Strength

Every 2:15 Minutes On The Minute 
3 Reps X 65% 1RM
3 Reps X 75% 1RM
AMRAP X 80% 1RM
3 Reps X 75% 1RM
3 Reps X 65% 1RM

WOD

Workout Format
7 Rounds
Elite
7 Deadlifts (155/110)
5 Hang Power Cleans
3 Muscle Ups
Competitive
7 Deadlifts (135/95)
5 Hang Power Cleans
3 Chest To Bar Pull Ups
Performance
7 Deadlifts (115/80)
5 Hang Power Cleans
3 Pull Ups
Stimulus Points
Hinge And Grip Heavy. Scale Appropriately As To Not Fall During Pulls Or Drop The Bar

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 30 Seconds Cobra Hold
Even Minutes) 8-12 Db Z Press

Cool Down & Dismissal

 Scorpion Stretch
Childs Pose Stretch
Strength

Friday, January 30th, 2026 – Deadlift

General Warm-Up

10 Cat Cows
10 Seal To Downward Dog
16 Single Kettlebell Deadlifts
20 Band Row
Coach Guided (perform as many reps as coach needs to address class technique)
15 Empty Bar Deadlift

Accessory

3 Rounds Each Every 2 Minutes On The Minute
1) 6-8 Deep Lunges Per Side
2) 30 Seconds Plank
3) 6-10 Bent Over Db Rows

Deadlift

Build To A Heavy Single Or 1 Rep Max, Percentages And Intervals Below Are A Suggestion
Take As Long As You Need To Establish The Max
Rest A Minimum Of 2 Minutes Between Attempts
Every 3 Minutes On The Minute
5 Reps @ 40%
3 Reps @ 60%
2-3reps @ 70%
1-2 Reps @ 80%
1 Rep @ 85-90%
1 Rep @ 1RM Attempt
1 Rep @ 1RM Attempt
1 Reps @ 1RM Attempt

Cool Down & Dismissal

Equipment Break Down And Put Away
- Into, If Time -
Pigeon Pose X 30 Seconds Per Side
Lunge Hip Flexor Stretch X 30 Seconds Per Side
Standing Quad Stretch X 30 Seconds Per Side
Standing Forward Fold Stretch X 30 Seconds
Bootcamp

Thursday, January 29th, 2026 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
15 Kang Squats
15 Mountain Climbers
5 Burpees

Strength

Every 2:15 Minutes On The Minute
3 Reps X 65% 1RM
3 Reps X 75% 1RM
3 Reps X 80% 1RM
3 Reps X 75% 1RM
3 Reps X 65% 1RM

WOD

Workout Format
21-15-9 Reps For Time
Elite
Back Squats (205/145)
Burpees
Competitive
Back Squats (155/110)
Burpees
Performance
Back Squats (115/80)
Burpees
Stimulus Points
Fast Paced Workout, Go Unbroken
Do The Back Squats From A Rack Or Squat Stand

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 30 Second Side Plank Right
Even Minutes) 30 Second Side Plank Left

Cool Down & Dismissal

Quad Stretch
Hip Flexor Lunge Stretch
Bootcamp

Wednesday, January 28th, 2026 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
40 Jumping Jacks
10 Sit Ups
15 Db Shoulder Press

Strength

Every 2:15 minutes on the minute
3 Reps X 65% 1RM
3 Reps X 75% 1RM
3 Reps X 80% 1RM
3 Reps X 75% 1RM
3 Reps X 65% 1RM

WOD

Workout Format
7 Rounds ~ Teams of 3
Elite
15 Sit Ups Sync
75 Double Unders Split
45 Push Press Split (95/65)
Competitive
15 Sit Ups Sync
75 Double Unders Split
45 Push Press Split (75/55)
Performance
15 Sit Ups Sync
75 Double Unders Or 120 Single Unders Split
45 Push Press Split (75/55)
Stimulus Points
Shoulders May Feel Some Fatigue, Focus On Staying Relaxed During The Skips.

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 30 Seconds Wall Sit
Even Minutes) 15 Db Wrist Curls

Cool Down & Dismissal

Shoulder Stretch
Seal Stretch
Strength

Wednesday, January 28th, 2026 – Bench Press

General Warm-Up

12 Band Pull Aparts
12 Band Lat Pull Downs
15 Scap Push Ups
8 Band External Rotation Per Side
10 Slow Eccentric Push Ups Or Negative Push Ups
Coach Guided (perform as many reps as coach needs to address class technique)
15 Empty Bar Bench Press

Secondary Strength Movement

Bench Press

Build To A Heavy Single Or 1 Rep Max, Percentages And Intervals Below Are A Suggestion
Take As Long As You Need To Establish The Max
Rest A Minimum Of 2 Minutes Between Attempts
Every 3 Minutes On The Minute
5 Reps @ 40%
3 Reps @ 60%
2-3reps @ 70%
1-2 Reps @ 80%
1 Rep @ 85-90%
1 Rep @ 1RM Attempt
1 Rep @ 1RM Attempt
1 Reps @ 1RM Attempt

Accessory

3 Rounds Each Every 2 Minutes On The Minute
1) 8-12 Push Ups
2) 15-20 Rear Delt Fly
3) 10-20 Band Tricep Press Down

Cool Down & Dismissal

Equipment Break Down And Put Away
- Into, If Time -
Arm Across The Chest Shoulder Stretch X 30 Seconds Per Side
Doorway Chest Chest On The Rig X 30 Seconds Per Side
Arm Overhead Stretch X 30 Seconds Per Side
Back Stretch On Rig X 30 Seconds
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