Monday, July 25


Bench Press (3 x 3)

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 -SUPERSET w/ KB/DB Fly's -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

KB/DB Fly (4 x 5)

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

Metcon (AMRAP - Reps)

5 rounds of: :30 ME Wall Balls(20/14) :30 ME Burpees :30 ME C2B-Pull Ups :30 Rest

Rx+ (30/20), MU(Bar/Ring) Scale Pull-ups w/ Jumping Pull-ups or Ring rows

Barbell Curl (4 x 7)

Make sure to get full extension, add weight with good form and ROM


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