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Friday, October 21

[one_half]
RXD
Part 1:
Find a Heavy 3RM Floor Press

Part 2:
24 Floor Press @ 60% of above weight
60 Air Squats
32 Alternating Pistols
[/one_half]

[one_half_last]
FIT
Part 1:
Find a Heavy 3RM Floor Press

Part 2:
24 Floor Press @ 60% of above weight
60 Air Squats
32 Alternating Pistols
[/one_half_last]


We’ll take 15-20min to find a Heavy Floor Press today. This is such a fun movement, especially since we don’t program it a lot!

The second part of the Workout uses a percentage of what you just found with your Floor Press. The load for the 24 reps should be light enough so that you shouldn’t need a spotter.

Beyond RXD

PART 1

For Quality:
Practice HS walking for 10 minutes. Try to hit a new max distance, or set up a course over plates and through an agility ladder to challenge yourself!

PART 2

Deadlift
5-5-5-5-5

Note: Build to a heavy 5 and hold the same weight across the 5 working sets

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