7.5.18

Strength

Bench Press (Every 2 minutes, for 16 minutes (8 sets))

*Set 1 – 3 reps @ 70-74% of 1-RM
*Set 2 – 3 reps @ 75-79%
*Set 3 – 2 reps @ 80-84%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 87-89%
*Set 6 – 1 rep @ 90-92%
*Set 7 – 1 rep @ 93-94%
*Set 8 – 1 rep @ 95%

Performance

Metcon (AMRAP - Rounds and Reps)

14 min AMRAP
25 cal row
15 Kb PP 70/53
20 cal Bike
15 Ring Dips

Fitness

Metcon (AMRAP - Rounds and Reps)

14 min AMRAP
20 cal row
10 Db PP 50/35 Rx+, 35/20 Rx
15 cal Bike
10 Dips

Ryan Thompson