Wednesday January 25

A1. Bench
A2. Feel-me-up pushups 3 x 5, rest 3 min
B. 1 attempt at max rep PU – hit PR, rest 3-4 min,
C. 1 attempt at max rep ringdips, then
D. For time: 21, 15, 9 reps burpees & CTB

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Monday January 16

Sorry, gang, no 5am today

Dynamic/mobility warm-up

A1.  Bench 3 x 3
A2.  HPC 3 x 3, rest 3 min  *moderate load, maximum speed
B.  4 rounds for times: 5 unbroken HPC & jerk + 10 plyo pushups + 15 TTB, one beginning every 3 min, active rest