A) E3MOM x 6 sets – bench press

Set 1: 5 @ RPE 8

Sets 2-5: 5 @ 93% of set 1

*After every set perform 7 supinated ring rows w/ a pause.

 

B) Every 5 minutes x 4-5 sets

– 400m run (building in speed)

– max effort strict pull-ups

– max effort push-ups

 

*Should be able to get at least 10 reps of each on first round.

*Run times should get faster each round.