Fitness

A) E2.5M x 6 sets:

– 8 bench press @ moderately heavy weight

– 8 supinated ring rows w/ pause

*Switch sides every set, start with non dominant side

 

B) AMRAP in 5 minutes:

– 5 HR push-ups

– 10 RKB swings

R2M

AMRAP in 5 minutes:

– 5 DB devil’s presses 

– 10/7 cal row

R2M

AMRAP in 5 minutes:

– 5 strict supinated pull-ups

– 10 sandbag squats

 

Performance

A) 15 min to determine 1RM bench press

Suggested loading – 

10 @ 25%

6 @ 50%

3 @ 60%

1 @ 70%

1 @ 80%

1 @ 90%

1 @ 96%

1 @ 100+%

 

B) AMRAP in 5 minutes:

– 5/3 strict handstand push-ups

– 10 RKB swings

R2M

AMRAP in 5 minutes:

– 5 DB devil’s presses 

– 10/7 cal row

R2M

AMRAP in 5 minutes:

– 5 strict supinated pull-ups

– 10 sandbag squats