A: Bench Press
1x10 at 50%
1x8 at 60%
1x6 at 70%
2 x AMRAP at 80% with a 2 min rest between each set
B: For time
Row/Bike/ski cals and GHD sit-ups
40-30-20-10
A: Bench Press
1x10 at 50%
1x8 at 60%
1x6 at 70%
2 x AMRAP at 80% with a 2 min rest between each set
B: For time
Row/Bike/ski cals and GHD sit-ups
40-30-20-10
On the 3 mins x 15
1. Bench press for 10 reps (use same weight as last week) + 1 min plank
2. Single heavy DB rows 10 reps a side + 30 sec hollow body hold
3. Back rack lunges 10 reps per leg with 135/95 + 10 high box jumps