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Wednesday 4/14

Strength

Bench Press

-5 sets x 1 reps @ 90% 1RM Bench Press

*Complete a set every 2 minutes, on the minute for 10 minutes *

Deadlift

-5 sets x 1 reps @ 90% 1RM Deadlift

*Complete a set every 2 minutes, on the minute for 10 minutes *


*Have athletes partner up to spot on bench press and complete both movements within the same 2-minute window

Conditioning

“Red Wing”

For time:

30-20-10

Dumbbell Thrusters (50s/35s)

5-3-1

Rope Climbs


OR


30-20-10

Dumbbell Thrusters (50s/35s)

20-15-5

Strict Pull-ups

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