I took the opportunity to train with my 12:30 class today (because only 3 people showed up and they were vets:) so I did that program :
Warmup:
10 x Single Arm Bear to Bridge
100 M Run
10 x Yoga Push Up
100 M run
10 x Scap Pull Ups
100 M run
10 x Push Ups (5 x Wide / 5 x Diamond)
100 M Run
Skill Work: 5 Min EMOM - Free Standing Handstands / walks
Barbell: Test 1RM Bench Press in 15 Minutes
#85 x 10
#95 x 10
#105 x 5
#115 x 5
#120 x 3
#125 x 1
#130 x 1
#135 x 1 (not true 1RM but heavy enough)
25 MIN AMRAP @ sub max pace: Completed 5 Rounds
10 x TTB (all 5 sets unbroken)
10 x GHD Back Extensions
20 M S.A KB Waiter's Carry (each arm #35)
100 M Farmer's Carry (#44's)
200 M Run
Foam Roll for 10 Minutes / Cool Down.
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