Wednesday
11/12
A. Take 15 minutes to complete the following:
A1. 4,4 Pause bench press @ 60%-70% of 1RM
A2. 4,4,4 Bench press @ 75% of 1RM
B. For time
Run 300m
30 push-ups
20 DB/kb by side reverse lunge @ 50#/35# per hand
Run 300m
25 push-ups
25 DB/kb by side reverse lunge
run 300m
20 push-ups
30 DB/kb by side reverse lunge
Essentials
A. 4 sets
8-10 barbell bench press
Rest until 1:00 mark
Max rep gorilla rows :30
Rest :30
Max row/bike cals in :30
Rest 1:30 x4 sets
+
B. 8 minute AMRAP
2-4-6-8-10…
Shuttle runs
4-8-12-16-20…
DB hang clean and jerk