Strength:

Press/Chin up Superset*:

1A)Press:

3×5 Linear Progression

Add 5lbs from last weeks working weight. Reminder, these are sets across. Meaning you will be using the same weight for all 3 working sets.

1B) Chin Ups:

3×3

These should be a “challenging” three. That will mean something different person to person. Be it less band than your used to or adding weight. Ask me if you don’t know where your at.

*Superset means that you perform a set of exercise A (in this case the Press) and then after a short rest, 30 seconds to a minute, you perform a set of exercise B (in this case the Chin ups). You then rest a short period before returning to exercise A and continue in this fashion until all warm up and work sets are completed.

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Conditioning:

9 Rounds for Time:

9 Push-Ups
6 Box Jumps
3 Deadlifts

Scale Push-Ups to elevated or knees as needed. Barbell weight should be medium-heavy for you and unbroken throughout.