CAP Masters Training Day coming soon. Stay tuned for announcement
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CAP Masters shirts and tanks are in!
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A. Clean Grip Deadlift – 3RM from 1’ deficit
B. Sequence
Bodyweight – max strict pull-ups
rest 2 min
into 5×3 ascending weighted chin ups
rest 2 min after last set
max bodyweight pull-ups
C.
10 min on bike :30 hard / :30 easy
directly into
10 min on rower :30 / :30
Rest 3-5 min
5 rds
400m run (true form if you have)
15 ghd sit-ups
D. Becomplete:
Front Rack Yoke Walk 30-40’ sections x 5-7 walks (heavy)
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4 x 12; weighted back ext. (either plate in hand, or bar on back)
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3 rds
15 barbell bicep curls
15 banded tricep press down