Friday November 23rd

Friday Class Times: 7:30AM and 8:30AM ONLY
A. Three sets for max reps of:
Unbroken Bench Press (Males = 100% of Bodyweight/Females = 75%)
Rest 15 seconds
Unbroken Strict Pull-Ups
Rest 3 minutes

Athletes should aim to use a load or assistance that will allow them to achieve at least 8 reps of each movement in the first set.

B. Every 6 minutes, for 18 minutes (3 sets) for times:
Row 500 Meters
50 Double-Unders
20 Push Presses (115/75)

HERD FIT
SAME AS ABOVE:
Row 300m
60 Single Jumps
12 Push Press 45/35