4 February

Training Session (120p)

A. 100 Bench @ 135#
-1 Penalty for every set to complete 
-1 Penalty for every 30 seconds over 5m to complete. 
*50/78/100 (5:56)
*4 Penalties

B. For every penalty, complete 10 second row sprint, damper 10. We did this against another person and each pair, slowest time did 15 push-ups. 1m rest b/w sprints. 

C. Incline DB Gauntlet
*5 S/A Left - 5 S/A Right - 5 DBL - 5 CGBP - 20 Pistons
*70/70

D. Elevated Curl Bar Rows; 20 Second Hold - 10 Reps - 20 Second Hold
*60/60

E. Dip Triplet; Rings - Dip Bar - Bench Dips
*15's