Strength:
MONTCLAIR
1) Back Squat: 3X5 @ 75%, 2X5 @ 80% – rest 2:00-3:00 between sets.
2) 5X3 Push Press – heavy, rest 60 sec.
MORRISTOWN
1) Take 20 minute to work up to a 1RM bench press. No more than 5 attempts (after warmup).
Rest at least 10 minutes
2) Back Squat: 3X5 @ 75%, 2X5 @ 80% – rest 2:00-3:00 between sets.
Notes: Squat percentages based on 3RM.
Rest at least 10 minutes
Skill:
MONTCLAIR & MORRISTOWN
For 10 minutes, practice rope climbs using J-hook.
Rest at least 10 minutes
Conditioning (choose one):
MONTCLAIR & MORRISTOWN
15 x 40 sec on/ 20 sec rest (choose one):
Airdyne bike (AD)
or
Row
