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THURSDAY 5.17.2018

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Bench Press



10 sets of 10 reps


If you haven’t done this yet, use 60% of your 1RM, or a weight you can do all 10X 10 with.


Next session you can increase weight used if all 10 X 10 are completed.


If you DID do this before AND completed ALL 10 sets of 10 Reps, you can increase the weight by 5-10 pounds and do 10 sets of 10 reps with that weight.


DO NOT decrease weight even if you do not complete all 10 X 10



Nose and Toes

Wall walk up, then, with only your nose and your toes on the wall. Hold the handstand position.

3 rounds of 0:30/0:15


Handstand Walk Practice

take 5 minutes and work your handstand walking





With a 10:00 cap…

20 Burpee Box Jumps

Then, AMRAP (in the remainder of the 10:00) of:

30 Thrusters 95/65
7 Muscle-Ups (14 pull ups/14 ring dips)