Saturday

Saturday:
Swolmate Sesh
coach will warm you  up accordingly
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A1. Dual DB Bench Press @21X1 - 10,8,6
rest 30 sec
A2. Goblet Squat @3211 - 5 reps
rest 30 sec X 3 sets
B1. Bar complex: 1 strict T2B + 2 TTB + 3 Bar MU
rest 30 sec
B2. feet elevated Plank on palms - 30 sec (hook band in rig @ knee height and rest feet on it while you plank.)
rest 30 sec X 3 sets
C1. Back Squat - 10 reps @ 50% of 1RM
rest 30 sec
C2. 6-8 Banded 1L RDL R/L (hook band in rig at ankle level and pull w/ opposite hand as you RDL)
rest 30 sec X 3 sets
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Run 1 mi. time trial