Bench Press *Do a set every 2 minutes
10 Bench Press @ 6/10 RPE
8 Bench Press @ 7/10 RPE
6 Bench Press @ 8/10 RPE
4 Bench Press @ 9/10 RPE
2 Bench Press @ 9.5 or 10 /10 RPE
*10 Supinated Grip Barbell Row after each set.
Metcon:
30-20-10
Hang Power Clean
Push press
Push ups
200m Run each set (3rd floor)
RX 95/65
Warm-up: 2nd Floor Run 1RD 10 Passthrus 10 Kang squats 10 Dislocate 10./side tspine stretch 10 Scap pushups 20 Alternating Bodyweight...
Warm-up: 10. Cal machine 20 90/90 Switches 10 Cat cows 10/side Dead bugs 10/side Firehydrants 10 Seal to downdog 10 jeffersons curl...
Warm-up: 10. Cal machine 20 90/90 Switches 10 Cat cows 10/side Firehydrants 10 Seal to downdog 20 wall slides 10 IYTS 10/side single arm...
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