Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – Burg Barbell Club
Warm Up – Shoulders (No Measure)
2 minutes on bike/rower/ski
10 Banded Pull Aparts
10 Banded Pass Throughs
10 Banded Good Mornings
10 Banded OHS
Bench Press (5RM then 4×5 @ 90% of 5RM)
12min to establish a 5 rep max bench press
then 8 minutes to complete 4 sets of 5 reps at 90% of the 5 rep max.
18 minutes to complete superset. Rest 1 minute between sets.
Bicep Curls (7-7-7’s x 5 sets)
Barbell Row (5 sets x 10 reps)
Heavy but unbroken (try to keep torso as parallel to floor as possible and zero motion in the trunk).