As October is now here we will start out with a new set of Standardized Warm Ups(SWU), this months are:

Warm Up 1:

3 Rounds NFT of:

10 Half Kneeling Shoulder Press

10 Wall Squats

12 Ring Rows


Warm Up 2:

3 Rounds NFT of:

6e Single Leg Glute Bridges

5 Pull ups

30 Hollow Rocks

Now onto todays work!

Strength: Bench Press e3/8


*If last weeks sets went well think about adding 5lbs.

Deadlift e3/8

You will warm up to one top set of:

a Heavy 5 rep

With the time remaining in Class we will be practicing loaded carries and Turkish Get Ups, so no official conditioning today!