07/11/2022

Bench Press (1 Rep Max)
Opt.1 55%x5, 65%x3, 75%x2, 80%x1, 85%x1, 90%x1, 95%x1, PR Attempt
Opt. 2 5×5 @ 80% of 1RM
Opt. 3 Accessory Work
Metcon (AMRAP – Rounds and Reps)
13 min AMRAP:
30 Single/Double-unders
12 KB Swings/KB Hang Snatches
9 KTC/TTB’s
Metcon (AMRAP – Reps)
5×5 Tempo full range of motion push-ups
5-10 sec. tempo on the decline.
Add weight if necessary.