This Week of Programming
Fri: Bench Press
KSCF Notes
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Strength
Bench Press
4 @ 75%
4 @ 80%
3-2-1 at desired intensity
2 sets of 10 at successful load
WOD
"Bootie Snackies"
Complete 4 Rounds
8 HSPU
14/10 Ring Rows
50' DB Walking Lunges (50/35)
400m Run
Time Cap: 17 mins
L3: 45/30
L2: 40/25
L1: 35/20
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