2024-04-22

• Barbell should be taken from a rack.
• Do not go to failure on this max rep set, go until last rep is a little bit of a grind or your form begins to break down and end the set after that rep.
• Sets must be unbroken to be considered Rx.
• If you don't have a spotter, do not use collars on the bar for safety incase you miss a rep and need to dump the bar.
• Score: Enter load used. Add reps completed to your workout notes section.

• Reduce Reps
• Reduce Percentage Range
• Sub Dumbbells
• Floor Press

5 Inchworm to Push-Up
10 Glute Bridges with Pause at Top
10 Push-Ups
10 Empty Barbell Bench Press

7 Bench Press @ A Light Weight

5 Bench Press @ A Moderate Weight

Build to 90% in sets of 1-3 reps at a time.
Rest 2 minutes before attempting max rep set.

• Overview: Today's piece is high volume in big sets with emphasis on our shoulders. While we may want to come out the gate hot on this one, we want to remember that we have a lot of work to come. We'll need to decide how to best strategize our work into chunks that maintain our intensity without going too hard too fast.
• Hand Release Push-ups: 2:00 or less.
• Calorie Row: 2:00 or less.
• Kettlebell Swings: 2:00 or less.1-3 sets.
• Score: Total time to complete work.

• Athletes should be considering a set plan and pacing from the first round, considering that all 3 movements are upper body push/pull and the kettlebell swing is heavier.
• Aim to push the pace a little harder on the movement you are the most comfortable with and pace to recover with the other movements.
• Once we make it to the third round, if we have some extra juice in the tank, let's push it here. If we feel like we're just holding onto our plan from round 1, hang onto that pace until your kettlebell swings and try to push the gas across the finish line.

HAND RELEASE PUSH-UPS

• Reduce Reps
• Regular Push-Ups
• Box Push-Ups
• Dumbbell Bench Press

CALORIE ROW

• Reduce Reps
• 2:00 Time Cap
• 25/20 Calorie Ski
• 30/24 Calorie Bike Erg
• 25/20 Calorie Echo/Assualt

1 Round:
6 Hand Release Push-ups
6/4 Calorie Row
6 Kettlebell Swings