WARM-UP
3 SETS
1:00 Row
5 Push-Up to Down Dog
5/5 Single Arm DB Arnold Press
5/5 Moose Antlers
10 DB Strict Press
STRENGTH (ALL) — 1×3 @ 70% (RPE 7) 1×3 @ 80% (RPE 8) 1×3+ @ 85-90% (RPE 9)* Bench Press
Bench Press for load:
#1: 3 reps @ 70%
#2: 3 reps @ 80%
#3: 3 reps @ 90%
WORKOUT (PERFORMANCE)
EMOM x 15 MINUTES
MIN 1&2 – 15 DB Push Press (50/35) + Max Meter Row
MIN 3 – Rest
(Score is Total Meters)
WORKOUT (FITNESS)
EMOM x 15 MINUTES
MIN 1&2 – 15 DB Push Press (35/20) + Max Meter Row
MIN 3 – Rest
(Score is Total Meters)
OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
10 SLOW PVC Pass Thrus
5/5 Moose Antlers
10/10 Single Arm Banded Upright Row
-Rest as Needed b/t Sets-
EXTRA CREDIT (ALL)
NOTE — October’s extra credit focus will revolve around CHAD Prep & Deadlift Accessory.
1.) 4-5 SETS
8/8 Front Foot Elevated Back Rack Split Squat
20-25 Banded Seated Hamstring Curls
-Rest As Needed b/t Sets-
(Score is Lunge Weight)