Class:

1) Bench Press: 5 @ 60%, 5 @ 70%, Max Reps @ 80% + Additional Load

Warm-up as needed. Rest 90-120 seconds between sets. Last set should ideally be to failure. This is a start of our 3rd cycle, your additional load should be the load you added for the 2nd cycle, plus a little bit more based on your performance through cycle 2.

2) Dumbbell Bench Press: 3 sets of 12

Rest 90-120 seconds between sets. Goal should be heavier than last cycle.

3) 10 minute AMRAP:

10 Ring Rows

20 Wall Balls 14/8

40 Single-unders

Extra Work:

4) Superman Hold: Accumulate 2 minutes

Keep track of total time and attempts to complete.

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

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