Thursday – 201231

Thursday – 201231

WOD

Bench Press
5 reps @ 70%
4 reps @ 75%
3 reps @ 80%
2 reps @ 85%
1 rep @ 90%

then…

6 reps @ 70%
5 reps @ 75%
4 reps @ 80%
3 reps @ 85%
2 reps @ 90%

FINISHER

2 sets of:
Barbell 21’s
21 Bench Dips

……….

BURN

Every 4 minutes for 24 minutes (6 rounds), complete:
50 Double Unders
10 Double Dumbbell Front Squats
100m Double Dumbbell Farmer’s Carry or 30 second Dumbbell Hold + 30 second Plank

Cash-out
3 sets, 10 reps each of:
1. 5 Toe Touches and 1 Opener (legs and arms extend)
2. Weighted Single-leg V-ups (10/side)
3. Weighted Sit-up and Reach
4. Weighted Half Get-up (5/side)
5. Weighted Bent-knee Jackknife

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