Wednesday September 11th

A. Complete Five Sets of:
Bench Press x 3 reps @ 21X1

Goal is to perform this at 75-80% of last week’s 1-RM bench press. Note that this is the same tempo prescription; you will control the descent of the barbell, once the barbell touches your chest count “one-one thousand,” then drive the barbell back up to full lockout as quickly as possible.

B. For time:
15 Handstand Push-Ups
30 Alternating Single-Leg Squats (Pistols)
45 Kettlebell Swings (53/35)
60 Push-Ups
45 Kettlebell Swings (53/35)
30 Alternating Single-Leg Squats (Pistols)
15 Handstand Push-Ups
**Strict for ATHLETES that can**

HERD FIT
For Time
12 DB L-Sit Press
25 Air Squats
30 Russian KBS
25 HR Push-Ups
30 Russian KBS
25 Air Squats
12 DB L-Sit Press