Thursday GS&C
EMOM x 16 MINUTES (:45 ON/ :15 OFF)
MIN 1 – Cardio Choice
MIN 2 – Slam Balls (Athlete Choice)
MIN 3 – Rope Climbs or Ring Rows
MIN 4 – Static Hold**
**Static Hold Options:
(Side) Plank
Tuck/Hollow
Wall Sit
Wall HS Hold
POST WORKOUT STRENGTH
12-10-8* Bench Press
Optional: Practice Rope Climb or Warm Up Rope Climb btw Bench Press sets
STRENGTH SQUAD PROGRAMMING
Lift 1: Deadlift
Lift 2: Bench Press