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 Pull-ups

20 Wall Balls 20/14

40 Double-unders

Extra Work:

4) GHD Sit-ups: 3 sets of 20

Rest 90 seconds between sets.

5) Run: 8 x 400m

Rest 2 minutes between sets. Goal is fastest consistent pace.

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

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