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 Toes-to-bar

5 Dumbbell Thrusters 50/35

Extra Work:

4) GHD Sit-ups: 3 sets of 20

Rest 90 seconds between sets.

5) Row: 20 x :30 ON/:30 OFF

Row on the wattage setting. Your rest pace should be half of what your work pace is, i.e. 150 watts rest, 300 watts work. Goal is consistency across the 20 intervals.

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