Monday, July 9, 2018

Overview of Week:
Monday: Bench Press
Tuesday: Front Squat
Wednesday: Muscle Ups
Thursday: Posterior Chain Accessory and Triplet Intervals
Friday: Overhead Complex
Saturday: Hero Wod “Manion”
Sunday: Rope Climbs, Dubs and Box Jumps

Strength:
4 Super-Sets of:
Bench Press x 10 reps (A @~70%)
Strict Pull-ups x 8-12 reps (Rx+ = L-Pull-ups)
Rest 2 minutes between sets

Conditioning:
4 Rounds For Time:
2 Rope Climbs
15 Burpees
18/15 Calorie Row (RX+ = Assault Bike)