Class:

1) Bench Press: 5 @ 70%, 3 @ 80%, Max Reps @ 90% + Additional Load

Warm-up as needed. Rest 90-120 seconds between sets. Remember additional load is added to each set. Use a spotter and go to failure on your last set.

2) Close Grip Bench Press: 3 sets of 10

Warm-up as needed. Rest 90-120 seconds between sets. Goal is to be heavier than last cycle.

3) 12 minute AMRAP:

200m Run

10 Knees-up

5 Dumbbell Thrusters 35/25

Extra Work:

4) 1 Arm Dumbbell Row: 4 sets of 10/side

Warm-up as needed. Rest 90 seconds between sets. Be strict, don’t throw any “body english” into the movement.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

Post Results/Thoughts To Comments

https://www.youtube.com/watch?v=g3NEgDIl3Eg