Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Warm-up B: three rounds of the parallette complex @ 5 reps plus 10 air squats Accrue one minute of L-sit in three 20 second efforts. If you don’t have strong push-ups, stay off the parallettes and do 10 strict push-ups per round, using assistance as required. (10 min)
2. Technique review: the bench press (5 minutes)
3. 🗾🛶"Coins for Charon"🛶🗾
7 rounds of:
Max rep bench press
Teams of two, 1:00 Transition between athletes. 7 rounds each athlete. One athlete works, the other rests and spots.
LIII: bench press @ body weight/ 75% body weight
LII: bench press @ 75%/50% body weight.
LI: 4 Rounds of Row 200m, 6 Bench Press. Rest while Spotting.