Strength:
Bench Press:
Every 2:30 x 4 Sets
Set 1: 8 Reps @ 70%
Set 2: 6 Reps @ 75%
Set 3: 4 Reps @ 80%
Set 4: 4 Reps @ 80%
Focus: Tempo-controlled descent and tight scapular setup.
WOD:
“The Prestige”
14:00 AMRAP
7 Shuttle Runs
7/5 Strict Pull-Ups
100ft (30m) Farmers Carry
7 Burpees to Plate
Shuttle Run: 25/25ft (7.5/7.5m)
Farmers Carry: 53/35lb, 24/16kg
Score = Rounds + Reps
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Level 2:
14:00 AMRAP
6 Shuttle Runs
6/4 Strict Pull-Ups
100ft (30m) Farmers Carry
6 Burpees to Plate
Shuttle Run: 25/25ft (7.5/7.5m)
Farmers Carry: 53/35lb, 24/16kg
Score = Rounds + Reps
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Level 1:
14:00 AMRAP
6 Shuttle Runs
6/4 Banded Strict Pull-Ups
100ft (30m) Farmers Carry
6 Burpees to Plate
Shuttle Run: 25/25ft (7.5/7.5m)
Farmers Carry: 35/18lb, 16/8kg
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Competitor:
14:00 AMRAP
7 Shuttle Runs
7/5 Strict C2B Pull-Ups
100ft (30m) Farmers Carry
7 Burpees to Plate
Shuttle Run: 25/25ft (7.5/7.5m)
Farmers Carry: 70/53lb, 32/24kg