A) Bench Press
- 5 x 1 @ 90%+
- The goal should be to work up to a very heavy single, PR if you feel good, but I also want to you to get some volume work in. So if you hit your heaviest single early, drop down 10% and do 4 more singles.
B) DB Bench Press
4x12 HAP
C) Conditioning :
EMOM 20
- 2 min of running
- 2 min of battle ropes
- 2 min of rowing
- 2 min of burpees
- 2 min of assault bike
*The purpose of this EMOM 20 is to maintain a steady pace. There's not an assigned number of reps for each exercise because I want you to go by feel. Pick a pace that keeps your from having to stop because you're too exhausted. Push yourself, but this is not by any means a sprint. For those of you that wear your fitness watch/ tracker type deals, maintain a heart rate of about 70-80% of your HR Max.
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