Warm-Up
3 sets:
100 foot Wallball Pec Squeeze
5 Dive bomber Push Ups
10 Alternating V- Ups
30 Single Unders
A.
Bench Press
*Set 1: 4 reps @ 65%
*Set 2: 3 reps @ 75%
*Set 3: 2 reps @ 85%
*Set 4: 1 rep @ 90-95%
*Set 5: MAX REPS @ 75%
Rest exactly 2 minutes between sets.
B.
Every minute, on the minute, for 20 minutes (5 sets):
Station 4 – 40 Double-Unders
Station 3 – 20 Push-Ups
Station 1 – 15/10 Calories of Assault Bike
Station 2 – 5 Wall Walks
A. 10 reps at 145# for set 5
B. Scaled and slight confusion d/t station number and order so I did
EMOM x20
All complete, barely survived the pushups in the last round 5-4-3-2-1 with quick rests had 8 sec left.
A. Strict Press
4×120, 3×140, 2×155, 1×170, 7×145
B. Done. 4 wall walks on last round
A. Subbed strict press
4×70#/3×85/2×95/1×105/6×85
B. Done. Scaled to 10-15 push-ups instead of 20 and 3 wall walks instead of 5.
100 110 125 135 110*11
4th rnd 3/5 ww
A. 70kg,80,90,100,80x14reps
B. 4 rounds
A. 185, 205, 225, 255 ( can go heavier but was lifting alone)… Max@205 11 reps
B. RX struggled on last set of double unders