• Daniel LaPointe

Thursday, July 7


Bench Press (3 x 3)

12 min. TC Start working @ 5 reps 40% 5 reps 50% 5 reps 60% 3 reps 70% 3 reps 80% 3+ (AMRAP) X 90% 1 RM Bench Press -The last set is going to be 3+ reps. Set your goal to min. 3 reps. - Write your final set's detail in the comment section *SUPERSET w/ KB/DB Fly's

KB/DB Fly (4 x 5)

-Use the same bench to perform the skill. -Use 2 KB/DB's

Metcon (Time) 21 – 18 – 15 – 12 – 9 – 6 – 3 SDHP(75/53) 200 M Run after each round *After the rounds of 18,12 and 6, finish the run perform 2 Wall Climbs then continue the next round. Example: 18 SDHP 200 m Run 2 Wall Climbs 15 SDHP 200m Run . 12 SDHP 200 m Run 2 Wall Climbs

Rx+ (95/63), 2 Wall Climbs w/ 2 MU(Bar/Ring)


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