Part A: Bench Press
Based off your 5 RM
1x5 at 80%
1x4 at 90%
3x3 at 100%
Part B:
2:00 AMRAP
24/16 cal Row
Max HSPU (3" deficit) in remaining time
Rest 1:00
X 4
Part A: Bench Press
Based off your 5 RM
1x5 at 80%
1x4 at 90%
3x3 at 100%
Part B:
2:00 AMRAP
24/16 cal Row
Max HSPU (3" deficit) in remaining time
Rest 1:00
X 4
1:15 on 45 sec off x 4 rounds for each cycle!
Rest 2:00 mins between each new cycle x 3 cycles
(So yes 12 rounds total)
Cycle 1 - 18 DB Push Press 50#/35#, 6 BMU, AMRAP Box Jump Overs at 24"/20"
Cycle 2 - 15 DB Front squats, 12 C2Bs, AMRAP Box Jump Overs at 24"/20"
Cycle 3 - 12 DB Thrusters, 18 T2Bs, AMRAP Box Jump Overs at 24"/20"