AM Workout (0615)
A.
Bench Press
3/2/1 @ 70/75/80%
3/2/1 @ 75, 80/85-90%
4-5 @ 65-75%
4-5 @ 65-75%
Rest 2 minutes
B.
EMOM 12 (3 sets) of:
Min 1 - 250 ft Shuttle Run
Min 2 - 10 DB Bench (2x60/40#)
Min 3 - 50 Double-Unders
Min 4 - 5 Devil’s Presses (2x60/40#)
then at 12:00…
3 RFT:
250 ft Shuttle Run
50 Double-Unders
5 Devil’s Presses (2x60/40#)
PM Workout (TBD)
A.
Close Grip Bench Press - 1 RM / Heavy Single
B.
CGBP - 3x2 @ 90% of today’s single
3x3 Chin-ups - AHAP
Rest 2 minutes
C.
3x3
Neutral Grip Bench Press
DB Row
Rest :90
D.
3x8-12 - close to failure
Machine Incline Bench
Lat Pull Down
Rest :90
E.
3x8-12 - close to failure
Machine Shoulder Press
Machine Row
Rest :90
F.
10 Sets:
250m Row
Rest :60
