STRENGTH
Bench (Wendler 1’s)
Set 1: 40% of 90% of 1RM x 5 reps
Set 2: 50% of 90% of 1RM x 5 reps
Set 3: 60% of 90% of 1RM x 3 reps
Set 4: 75% of 90% of 1RM x 5 reps
Set 5: 85% of 90% of 1RM x 3 reps
Set 6: 95% of 90% of 1RM x MAX REPS (AMRAP stopping 1-2 reps short of failure)*
*You MUST get MORE THAN 1 rep on set 6. Use the BIG LIFTS 2 app and hit or beat that “To Beat” number
Superset with Barbell Rows 6 x 6-8 reps
CONDITIONING
“SHUCE”
In teams of 3 complete the following skills. Each team must complete 120 reps of each skill before moving to the next station. You choose who works on reps, holds, and rests as well as how often to switch. If the person holding stops, you must all switch.
Sit-ups / Dip hold
Wall Balls (20/14) / Hand stand hold
Shoulder to Overhead (95/65) / Deadlift hold (225/155)
KB Swings (53/35) / Plank
Burpees / Hollow hold
20 MIN CAP
