Bench - 3x5
Dips - 3 x max reps
PT SWOD
Bench Press - 5, 5, 5, 5, 5
Dips - 3 x max reps
DWOD
Complete 12 rounds of:2 Squats @ 80% of 1 RM (Noobs use 100% of last wt used for 3x5)
2 Burpee Box Overs w/ 20" box
*Rest 30-45 seconds between rounds.
*For burpee box overs...set up two 20” boxes. Perform a burpee and jump over the box landing on the other side. Immediately perform a burpee and jump over the next box landing on the other side.
Post loads and rounds completed to comments.
DB Bench @ 90s, 105s, 115s, 125sx3, 110s
ReplyDeleteDips Complete
6 RFT
400 yd run
10 yd burpee broad jump
20 push ups
20 situps
break
DWOD
6 Rounds
365 lb squat
20" box