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
Week #1 -
Part A: Establish an 8 rep max squat and bench press
Part B: Core Work
9 min EMOM
1. 20 V-ups
2. 50 sec plank
3. 20 slow knee tucks