This Friday ONLY (Jan 11th) the 9:30am class is CANCELLED Due to me having the FLU ;-(
There is 4:30pm OPEN Gym Friday Afternoon as well as Saturday class.
Strength: Bench Press (Take 90% of 1RM)
1x10 @ 60%
1x8 @ 70%
1x6 @ 75 %
1x4 @ 80% + Max Effort Set
Conditioning: (15 min Time Cap)
4 Rounds 10 Deadlifts (205/155Rx+)(185/135Rx) 20 Double Unders (Rx + 30 dubs) 10 Push ups (Rx+ 15 Push Ups) 20 Double Unders
Deadlifts should be heavyish but a weight that you can do comfortably unbroken. Having to do small sets on them is not the point of this workout. So choose the appropriate weight and scale if necessary!