The Grind

Apr 4th Thursday

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It's heavy BENCH day, YAY! Happy Thursday!

2-3 Rounds: Shoulder Accessory

Level 1

8 Band Pull-Aparts 8 Scap Pull-Ups 8 Half Kneeling Windmills (Total) 8 DB Lateral Raises

Level 1

Red

BW

5#

Level 2

Red

Up to 8#

5#

Level 3

Red/Blue

10-12#

8#

Level 4

Red/Blue

15#+

10#

Bench Press

Level 1

2x3 @ 80-85% 1RM 2x2 @ 85-90% 1RM (3-3-2-2)

Level 1

Level 2

Level 3

Level 4

Up to 4 Rounds

Level 1

8 BB/KB Good Mornings 8 DB Thrusters 8 Burpees 8 Lateral Hops (Per side)250m Row

Level 1

Up to 15#

Up to 10#

Elevated

0"

Level 2

25#

10/15#

Knees

6"

Level 3

35#

15/20#

Knees/Toes

6"

Level 4

35#+

25/30#

Toes

12"