Wednesday
12/10
A. Take 15 minutes to build to a 1RM Bench press for the day
B. 4 sets for consistent reps
1 min DB bench press @ 50#/35# per hand
rest :30
1 min Ab mat sit-ups
rest :30
1 min Echo Bike calories
rest :30
x4 sets
Essentials
A. 12 min EMOM
MIN 1: Dumbbell bench press x12-14
MIN 2: clean grip RDL x10
MIN 3: zombie rope climb x3-5
+
B. 12 Minute AMRAP
Row 250m/Bike 8 cals/Run 200m
10 barbell push press
10 walking lunges
side plank :20 per side