HAPPY BIRTHDAY TRISH AND KATHY!! ENJOY YOUR DAY!
STRENGTH: BENCH PRESS
1 X10 @ 60%
1X8 @ 65%
1X6 @ 70%
1X6 @ 75%
1X6 @ 80%
BICEP CURLS 3X12
TRICEP EXT: 3X12
CONDITIONING: FOR TIME
10 Power Cleans (115/75)(95/65)
10 Thrusters
10 Slam Balls
9 Power Cleans
9 Thrusterss
9 Slam Balls
8 Power Cleans
8 Thrusters
8 Slam Balls Continue reducing REPS by 1 rep each round until...
1 Power Clean
1 Thruster
1 Slam Ball
Conditioning: 30min Amrap 30 Push Presses (125/85)(115/75)) 30 Pull-Ups 30 Sumo Deadlift High Pulls (125/85)(115/75) 30 Sit-Ups(45/25) 30 Toes-to-Bars 30 Push-Ups 30 Slam Balls 30 Back Squats 125/85)(
Planks! Strength: Deadlift 10 @ 65% 8 @75% 6 @ 80% 4 @ 85% Conditioning: 15min AMRAP 6 Box Jump Overs (24/20) 5 Power Cleans (115/75)(95/65) 6 Hang Squat Cleans 5 Thrusters
PLANKS! Strength: Shoulder Press 10 @ 65% 8 @75% 6 @ 80% 4 @ 85% Condiitoning: EMOM for 5 Rounds Min 1: 15 Dumbbell Floor Press Min 2: 12 Push Press (125/75)(95/65) Min 3: 40 Double Unders Min 4: RE