Sat, 111117

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

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