Nice work to all of you who took on the 4 team series workouts from this week. Don't forget to input your scores before 5PM tomorrow. I hope you all had a wonderful weekend and tomorrow its back to the grind.

Workout of the Day:

1) Coach Led Warm-up

2) Take 15-20 Minutes to find a heavy set of 7 bench press
5x5 bench press using 90% of todays heaviest

3) 5 rounds for time of
400m Run
20 Deficit Push-ups (place hands on 45lb plates)

4) Mobility/Stretching

Competition Programming:

1) Deadlift
1x3@ 85%, 1x3@ 90%, 2x2@95%, 1x1@ 97.5%
After the third rep of each set complete 5 Power Shrugs using the same weight as the Deadlift

2) Accessories
3x7 Good Mornings AHAP
3x10 Strict Pullups with a vest on

3) For time complete
500m Row
50 Box Jumps 24/20
50 walking lunges holding a 70lb KB
50 Box Jumps 24/20
500m Row

 4) Mobility/Stretching

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