* Athlete Contracts Due August 1st. Click HERE for more info.

Class:

1) Bench Press: 3 @ 65%, 3 @ 75%, Max Reps @ 85% + Additional Load

Warm-up as needed. Rest 90-120 seconds between sets. Additional Load should be weights from Cycle 2 ,Cycle 3 and now Cycle 4. Use a spotter and push the reps to failure, ideally do a negative to cap off your set.

2) Seated Dumbbell Strict Press: 4 sets of 8

Rest 90-120 seconds between sets. Goal is heavier than last cycle.

3) 3 rounds AQAP:

400m Run

40 Kettlebell Swings 53/35

Extra Work:

4) Sled Drag: 400m

Light. Focus on walking through your heels.

5) Hip Extension: 3 x 20-30 reps

Rest 90 seconds between sets.

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

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