Saturday

Saturday: 
coach will warm you up accordingly
A1. CG Bench Press @21X1 - 6,5,5. slight increase from last week.
rest 30 sec
A2. Explosive Box step-ups 12 alt reps (24/20") get air under those feet!
X3 sets, rest 30 sec
B1. False Grip Ring Pull-up + 5 sec lower down + 5 sec dead hang (MOD is ring row)
rest 30 sec
B2. 1A ring plank 15-20 sec R/L
X3 sets, rest 30 sec 
C1. dual DB SL RDL - 6 R/L, slight increase from last week.
rest 30 sec
C2. banded Goodmorning - 10 reps, use thick green band 
X3 sets, rest 30 sec
+
6 min E2MOM:
every 2 minutes complete 400m run
*rest with remaining time