Congratulations Kate on your graduation from CHS!!!
3 Rounds
:45 Ipsilateral Dead Bugs
7-10 Strict Pull Ups
10y Knee Hug To Horizontal Lunge Twist
10 Tempo Barbell Bent Over Rows (light weight) (3010) 3 second pull, 0 pause, 1 second decent, 0 pause
Mobility: Ankle Floss
**It’s advised that you wear tank tops for this one. It’s the bro(ette) thing to do.**
3×5 Bench Press – heaviest weight possible held across all three sets.
On your last set – get in a brotastic strip set.
1) Do as many reps as possible on your last set – go to failure with a spotter.
2) Immediately strip a plate or two off each side and go to failure
3) Strip another plate or two off and go to failure.
4) If you are feeling really brotastic, do one final strip of plates and go to failure.
Enjoy the pump. Flex in the bathroom mirror or two your lifting partner. Hit the beach.
Complete every 2:00 until tap out:
5 Power Cleans (135/95) + 30 Double Unders
6 Power Cleans (135/95) + 33 Double Unders
7 Power Cleans (135/95) + 36 Double Unders
*Continue to increase by 1 and 3 reps until the work can no longer be completed in 2:00. period.
** Score = last successfully complete round of power cleans AND double unders.
