Tuesday, September 27th

Optimum Fitness
Black Group:
5 Sets Of:
AMRAP Bench Press-BWT* rest 20 sec
AMRAP Pull-Ups
Rest exactly 5 mins between sets
*BWT= Body Weight (If you weigh 180#, then you bench 180# )
*If you can't do at least 5 reps at body weight, then scale to 80% of bwt
*If you can't do at least 5 reps at 80% then scale to 70% etc...
*You must have the same weight on the bar every round!!!
Record reps of each per set and total reps
+
50 GHD Sit-Ups for time
Record Time

Orange Group:
A1. Deadlift 5-5-5-5-5 rest 20 sec
A2. 10 Back Extensions rest 3 min
+
4 Sets Each For Time Of:
15 Wall Ball
30 Sit-Ups
Rest 2 min between sets

Basketball
A1. Deadlift 3-3-2-2-2 rest 20 sec
A2. 10 GHD Raises x5
Rest 4 min between sets

B1. Push Press 5-5-3-3-3 rest 20 sec
B2. 10 Ball Slams (20#/10#)
Rest 4 mins between sets
+
21-15-9 rep rounds for time of:
Hang Squat Clean Thrusters (65#/45#)
Box Jumps (24"/20")
*Complete this part together