Strength
Bench Press
5-4-3-2-1
-Make sure you use spotters for the last few sets
WOD
2000m Row for Time
Cool Down
10 Minutes Bike, Row or Run
Strength Schedule
Monday – Back Squat
Wednesday – Hang Power Clean
Thursday – Deadlift + Benchmark: “Jerry Swinger”
Friday – Benchmar: “Boston One Day”
At Home WOD
4 Rounds
45 on : 15 off
Complete 1 station then move on
– Cossak Squats
– Push Ups
– Sit Ups
– Bounding Lunges