Thursday - Hold on!

Group warm up
Line drills

Then
2 rounds
40 second elbow plank
20 seconds rest
40 second pushup plank
20 seconds rest
40 second left side plank
20 seconds rest
40 seconds right side plank
20 seconds rest

Strength
BENCH PRESS
Warm Up Sets:
Every 2:00 for 4 sets:
Set 1: 10 Bench press with empty bar
Set 2: 8 Bench press with light weight
Set 3: 6 Bench press with moderate weight

Every 2:00 for 4
Sets:
8 Bench press
Set 1: 75%
Set 2: 80%
Set 3: 85%
Set 4: 90%

Metcon
3 rounds for time
20 KB swings 52/35, 39/26, 36/20
20 box jumps
20 front Squats 95/65, 75/55, 65/45

*KB swings and front Squats should be done unbroken. KB can only be rested in the hang position.

Barbell can rest in front rack or hang position
*If the KB or barbell are drooped, athletes must do 5 HSPUs before continuing