Bicep curls/tricep extensions
* These exercises are hard to get exact 1RMs and are used as accessory exercises.
Bench press 45/35 rep count is = to BW
10 burpee penalty if you have to break.
* No resting of bar on chest or locked out for more then 2 seconds
C. Scapula work
Banded hip distraction
Partner hip insertion
D. Extra credit
Work on a weakness: Gymnastics, Oly, etc.
* Don’t go too heavy if you work on oly, focus on technique and form.