Warm-up
Dumbbell Bench Press 3×20 reps
A.
Every 2 minutes, for 10 minutes (5 sets) of:
Bench Press x 3 reps
Rest 45-60 seconds
Take 5-10 minutes to build to 75% of your 1-RM, and perform all 5 sets at 75% of your 1-RM. Focus on a controlled eccentric, pause for 1 second at the chest, and then drive the bar up with as much speed as possible.
B.
Every minute(s)
For: 20 minutes
Perform:
Min 1: 15/10 Wall Balls
Min 2: 15/10 Calories Assault Bike OR Row
Min 3: 20/15 Sit-Ups
Min 4: 15 Dumbbell Strict Press
C.
Every minute, for 9 minutes (3 sets) of:
Station 1 – Supine Ring Rows x 8-10 reps
Station 2 – Wall Slide x 12 reps
Station 3 – Hollow Hold x 30-45 seconds
