*New strength program starts Monday. Check it out HERE.

Pre Class:

1) Front Squat: 5 x 60%, 5 @ 70%, Max Reps @ 80%

Warm-up as needed. Rest 90-120 seconds between sets. Go to failure on the last set.

Class:

2) Bench Press: 5 x 60%, 5 @ 70%, Max Reps @ 80%

Warm-up as needed. Ret 2-3 minutes between sets. Use a spotter and go to failure on the last set.

3) Dumbbell Bench Press: 3 sets of 12

Rest 90-120 seconds between sets. Heavy as possible.

4) 10 minute AMRAP:

10 Handstand Push-ups

10 Box Jumps 30/24

Post Class:

5) Strict Pull-ups: 50 for time

Keep track of total time and attempts to complete.

6) GHD Sit-ups: 3 sets of 20

Rest 90 seconds between sets.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

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