MetCon (Test): As many reps as possible in 3 minutes of,
Double Unders
Strength: Bench Press (3 x 5)
(Rest 3-5 minutes between WORK sets)
65% + 5lbs x 5
75% + 5lbs x 5
85% + 5lbs x 5+
85% + 5lbs x 5+
-Warm up in sets of 5 until 1st working set, you should reach your 1st working set after 3-4 sets
-Percentages based off of 90% of your (1RM) PLUS 5lbs
(ex. if your max Bench Press is 225#, your percentages will be based off of 90% of 225# + 5lbs(205# + 5lbs).
Accessory work:
50 Band Pull-Aparts
MetCon: 25-50-75
Ring Pushups (Sub= Hand Release Pushups)
KB Swings (53/35)
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