THE 8 PM SESSION IS CANCELED TONIGHT.
Run/Bike/Row or Jump Rope for 3 minutes
KB Good morning
Workout of the Day
Find your 5 rep max.
NOTE: Warm-up with 10 reps with empty bar, Squat with empty bar and pause at the bottom of the squat for 3 seconds before coming up. Add weight to the barbell so it’s in your 40-50% range and perform 2 reps. Add weight for 3 more sets of 2 reps. Then start your 5-rep sets to determine your 5 rep max. As a simple guideline, your 5-rep max should be somewhere in the vicinity of 85% of your 1-rep max.
10 minute AMRAP:
5 ring dips (sport: 3 ring muscle-ups)
10 wall ball 20/14
15 Russian kettlebell swings 24/16 kg
Post your scores to.