3.12.13 "Lashing"


Wide Grip Bench - 1x5@40%, 4x5@55%

Turkish Getups - 4x5 each hand

Ring Pushups - 4x15

sets x reps

If you don't know your 1 Rep Max, the load should not be super heavy. The weight should be moderately heavy, but still able to keep form perfect.

-Coach Casey


For 5 min, 2 C&J per min at 80% 

Rest 2 min, then 4 min max C&J

-the doll