Tue 25th Feb 2020

SKILL / STRENGTH
Tempo Bench Press (15 mins)
1 set of 5 reps @ 60 – 70 % of 1RM
2 sets of 3 @ 80 – 85% of 1RM
3 sets of 1 rep @ 85 – 90% of 1RM
* Each rep with a 3 sec tempo on descent
In between sets
8 side plank rotations on each arm
 +
8 DB Bulgarian split squats on each leg
* Stack 2-3 plates for back leg to sit on
WOD
4 rounds for time (20 min cap)
15/12 cal row/bike OR 10 lateral bar burpees
10 Power clean & jerks
12/9 row/bike or 7 lateral bar burpees
2 mins rest
* Push hard through these sets
Hold onto the bar as long as possible
RX  50/35   INT  45/30   BEG 30/20