Ph 1: Bench Press Strength Progression
5 at 40, 50, 60% of working weight
3 at 70, 80, 90% of working weight
-working weight is 90% of 1RM
Ph II: For time
1K Row
21 GHD Sit-ups
21 Back Extensions
15 GHD Sit-ups
15 Back Extensions
9 GHD Sit-ups
9 Back Extensions
Ph III: Mobility
1 Mile Run Active Cool Down.
Sampson Stretch for 90 Seconds x 3
Note: for active cool down, work 1 Min above your 1 mile pace.
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