WOD

Bench + Back Squat

STRENGTH
Bench Press
4×6, across at 70%

Back Squat
5×3, at 80%

ACCESSORY WORK
Banded Bicep Curls
4×25

Tricep Extensions
4×25

STRENGTH
Bench Press
4×6, across at 70%

Back Squat
5×3, at 80%

ACCESSORY WORK
Banded Bicep Curls
4×25

Tricep Extensions
4×25

STRENGTH
Bench Press
4×6, across at 70%

Back Squat
5×3, at 80%

ACCESSORY WORK
Banded Bicep Curls
4×25

Tricep Extensions
4×25

WOD GUIDANCE & GOALS
HEAVY DAY!! Coaches will help you build to 70% for the bench press, and 80% for the back squat for your working sets. The weights should feel heavy but you shouldn’t fail a lift. For the accessory work, stand/kneel on a thinner pull-up band and move quickly to complete your sets of 25 reps.

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