Saturday

Saturday

Coach will warm you up accordingly

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Swolmate Sesh

A1. Bench Press - [1.1.1.1], rest 10 sec b/t reps.

Rest 30 sec 

A2. Dual KB FR Box squat 10 reps (choose a box that puts you just below parallel)

Rest 30 sec X 3 sets

B1. Bar complex - 2 strict pull-up + 3 Pull-up + 4 T2B

Rest 30 sec

B2. Banded Push-Ups - 8-10 reps

Rest 30 sec X 3 sets

C1. Back Squat - [1.1.1.1] reps, sm build

Rest 30 sec

C2. Barbell Single Leg DL @2020 - 6 R/ 6L

Rest 30 sec X 3 sets 

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Run 800m
rest 90 sec X 2