Warmup– Feel the swole, feel the rhyme, come on now, it’s bobsled time.

Strength

• Flat Bench: 10 sets of 2 @~85-90% 1RM
  • Second week of 4-week bench strength cycle, add 10-20 lbs from weight used last week.
  • Rest should be 60-90 seconds between sets.
• Split Stance Rows (from pins)- 5 x 5

Conditioning

• 5 rounds- 5 pull-ups,  10 dips, 10 alternating dumbbell curls, 10 burpees
• Prescribed rest (b/t rounds): 30-60 second