If you think this is the 5:30pm class, it’s not. There were FOURTEEN athletes at the 5am class on Wednesday. 14.  Wow!

 

Strength
Four rounds today
Bench Press (4-6 reps)
Rest 30 seconds

Plank Hold (45 seconds each side)
Default will be on the elbows
Rest 60 seconds

 

Conditioning
5 Sets for Max Reps of Ring Dips:

In 60 seconds, complete 10 burpees, then in remaining time, complete as many reps of Ring Dips as possible.

Rest 60 seconds between sets

Ring Dips are only for athletes who can do about 5-10 unassisted reps. Modifications for most athletes will be Matador or Box Dips