• Please try to attend all four Benchmark days on Monday, Tuesday, Wednesday and Friday. If you miss a day, you can make it up on Thursday or Saturday. But please let the coach know before class.
• We want to celebrate your accomplishments in class! If you hit a personal record, ring the bell to let everyone know. Also, let a coach know before the lift so he or she can record your personal record. Finally, be sure to post your personal record on the PR window by the boxes.
A.
12min
3 RM Back Squat
-5min Rest-
B.
10min
1 RM Shoulder Press
-5min Rest-
C.
Essentials:
For time :
Rope Sit to Stand x 15 reps
Row x 55 cal
Burpee Jumping Pull Up x 15 reps
Fitness:
For time :
Rope Climb x 5 reps
Row x 55 cal
Burpee Chest to Bar x 15 reps
RX+:
For time :
Rope Climb x 7 reps
Row x 55 cal
Bar Muscle Up x 15 reps