Warm-up
3 rounds:
200 m jog
3 inchworms + 5 Push Ups
5 each side light DB Windmills https://youtu.be/2JlHYtXdj2g
:15- :30 second Ring Support Hold OR :30 -:45 second Plank Hold
A.
Bench Press
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 5 reps @ 75%
*Set 5 – 3 reps @ 80%
*Set 6 – 1 rep @ 85%
*Set 7 – 5 reps @ 80%
*Set 8 – 3 reps @ 85%
*Set 9 – 1 rep @ 90%
Rest exactly 2 minutes between sets.
B.
Four rounds for time of:
400 Meter Run
10 Single-Arm Dumbbell Push Press* (left side – 55/35 lbs)
10 Single-Arm Dumbbell Push Press* (right side – 55/35 lbs)
15 Ring Dips
*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position.
A.
225×5, 235×3, 255×1
235×5, 245×3, 265×1
245×5, 255×3, 285×2
B. 14:24
Forgot to post yesterday
A. 175#
B. 15:06 scaled to 35# DBs and 10 ring dips kipping
Got 175 bench press
18:05 at 45lb dumbbells
A. Subbed strict press- 5×75#/3×80/1×90/5×80/3×90/1×95/5×90/3×95/1×100
B. Ring dips were banded- 15:54
110-125
11:08