Warm-Up | Performance
Two sets of:
Hang x 30 seconds
Prone Plank x 30 seconds
Wall Ball Halo x 5 reps per direction
Followed by…
Two sets of:
Scapular Pull-up x 10 reps
Kip Swing x 10 reps
Air Squat x 10 reps
Dive-Bomber Push-up x 10 reps
Then…
A.
Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 3 reps
Suggested loads per set (by %): 70, 75, 80, 85, 90+
Once you have found your 3-RM, then perform the following…
Every 3 minutes, for 6 minutes (2 sets):
Bench Press x Max Reps @ 10% less than today’s last set
B.
Three rounds for time of:
40/30 Calories of Rowing
20 Toes to Bar
A: 30/40/50/55/60kg
A1: 55- 8/5
B: 13.38 / 12xt2b
A. Up tp 91%, then -10% 5-4 reps
B. 10:50 Rx
A.
105-135*3
2x 120*7
B.
8:12
2:30/2:45/2:57
A.80kg 3rm
2×6 reps
B.14:48 min