Workout of the Day:

1) Coach Led Warm-up

2) For time complete

1000m Row 


5 Rounds of

15 Deadlifts using 55% of your 1RM

10 Box Jumps


1000m Row

3) Mobility/Stretching

Competition Programming:

1) Bench Press Light Day:

After warming up complete 2x8@ 77.5% of your 1RM

2a) 3x10 Incline Bench Press AHAP

60 Sec rest

2b) 3x10  Skull Crushers AHAP

60 Sec rest

2c) 3x10 Overhead Tricep Extensions AHAP

90 Sec rest

Notes: Complete the second part as a circuit.

3) 10 Minute AMRAP of

7 Strict HSPU

14 KB Swings

21 T2B

4) 4x20 GHD sit-ups

5) Mobility/Stretching