WORKOUT OF THE DAY STRENGTH: Bench Press for Speed Build to 60-70%% of your 1rm, then- 4.4.4.4,4 . -Goal is to perform these reps in under 4 seconds,be as fast and explosive as possible on the way up as you can. If you feel “slow”, lighten up the weight so that the bar moves fast. WOD: (Trilogy) 300m Run 20 Pull-ups 20/15 Push-ups x 4 Rds 20min CAP L1(+)- 400m Run, 10/6 M-ups, 3 rds L1- 15/12 CTB, 15/12 dips per rd L2- 200m, 20 pull-ups, 20 push-ups L3- 200m row, 20 jumping pull-ups, 20 knee push ups
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