Warm-up:
Two sets of:
100 meter run
20 plank shoulder taps
10 good morning
Two sets of:
100 meter run
20 single arm L-seated DB press (10/arm)
10 band face pull
A. Every 2:30 minutes, for 14 minutes (7 sets) of:
Bench press + 5 v-up & 5 burpee
Set 1: 5 reps @ 65-75%
Set 2: 4 reps @ 70-80%
Set 3: 3 reps @ 75-85%
Set 4: 2 reps @ 78-88%
Set 5: 1 rep @ 82-92%
Sets 6-7: 10 reps @ 65-75%
B. AMRAP12
20 jump squat
15 DB push press
10 alternating DB overhead reverse lunge
HARD day today… didn’t perform well at all and had to cut B short so didn’t catch the right time on that.
A. 55, 60, 65, 70, 75, 85, 55, 55lb