The Mobility
The Warmup
During Board
The Strength
Bench 1RM Re-Test
On a 3:00 Loop
*Have a spotter from 80% on
20 w/ BB
10 @ 35%
6 @ 45%
4 @ 65%
3 @ 80%
2 @ 85%
1 @ 95%
1 @ 100%
1 @ 103%
1 @ 105%
1 @ 107%
Active Rest: A-T-V-T, Shoulder Openers, Phelps, Ring Rows OR :30 Hard Mono.
The Met-con
Every Minute on the Minute for 12:00 As Many Burpees as Possible
Run
*As Many Burpees As Possible with Time Remaining
