One more week of this cycle. If you know what is going on come in and start training. Don’t wait to be told what to do.
Saturday is comp training. MM/FF Teams of FOUR. Put together your teams now for this coming weekend.
Monday → For those who competed on Saturday please use common sense when getting back into regular training.
Row ← Damper on 4 or Bike (Easy) 20:00
Three (Easy) Rounds NFT
:30 Side Plank Hold e/s
20 Russian Twists, 15/10# e/s
20 Paloff Press e/s
Db 2” Deficit Reverse Lunge – 5s x 5r e/s
5 Explosive Switch Lunge Jumps + Burpee
Close-Grip Bench Press – 4s x 2r @ 30X0 ← (Build)
Banded (Elevated) Deadlifts – 5s x 1r ← Your first working set from last Wednesday should be your third working set today.
Five Sets NFT → Unbroken?
3 Bar/Ring Muscle-ups
5 Toes 2 Bar/Ring
8 Pull-ups → Any variation