Announcement
Happy Birthday Mario Gurrola and John Alberts!!! (not shown)
Warm-up
Workout – Metcon (AMRAP – Rounds and Reps)
AMERICAN SOLDIER
2:00 Amrap (5 sets)
20 DB Bench Press (55/35)
Max Calorie Row
– Rest 1:00 between sets –
TARGET SCORE
Target number of Calories each set: 20+/15+
Minimum number Calories before scaling: 15/12
Scaling Option
Every 2:00 (5 sets)
20 Dumbbell Bench Press or Bar Push Ups
Max Calorie Row
Rest 1:00 between sets –
Strength – Clean and Jerk (1×1)
Clean & Jerk for load:
– MAX OUT DAY!
* Rest a little longer than normal between sets when you reach heavier sets *
Accessory – Warm-up (No Measure)
1 min couch stretch (each side)
1 min pec smash w/ lacrosse ball (each side)
1 min foam roll lats (each side)
* If time permits
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