WC 11072022

Week 3.1

 

Bench Press 1&1/4

5×5 75%+

1 set every 2 min

 

Ring Push UP x10

Superset 

DB Push Press x8 E/A

X4

 

4 Min Controlled AMRAP

BB Z Press x10

BB Bicep Curl x10

D Ball Clean Hold x30 secs 

KB Carry 1 OH 1 Front Rack (length of rig)

 

Week 3.2

 

Back Squat Tempo 33X1

5×4 75%+

 

Back Rack Reverse Lunge x8 (HEAVY)

Superset 

High Box Jump x5

X4

 

4 Min Controlled AMRAP

ATG Split Squat 5-10 each leg 

D Ball Clean To Box 

KB Box Step Up x10