A. Open with Thoracic Flow
B. Bench Press:
2 Sets of 6
2 sets of 4
1 Burnout set @ 70K/35K
C. 14 min EMOM:
Min 1: 3 Barbell Curtis P’s – Go up in wt.every set if possible –
Min 2: Max Rep 1 Unbroken set each minute - Pullups, mods are ring rows or DB Bent over Row, same rules
4 RFT – you choose your own weights. Will be the same for BOTH.
20 DB wt. Sit ups – 1 DB from the press, across your chest
20 DB Seated Shoulder Press – legs out in front
200 m Run
- Bench Press has cycled back in to the fold! This is different set up from CGBP, if you don’t know it, ask a coach!
- Curtis P’s = 1 hang squat clean + Lunge R & L + S2OH
- Score is total time on the conditioning piece + Max reps on Burnout BP + Pullups.