Bench Press
(Week 1 of 3)
3×10
Rest :90 Between sets.
Build over the 3 sets to a moderately heavy set of 10. We do sets of 10 for 3 weeks before dropping to 8s.
Then…
For Time:
50/40 Cal row
30 Sit-ups
40/35 Cal row
30 Air Squats/vups
30/25 Cal row
30 Barbell Bicep Curls
20/15 cal row
30 Box Step Overs Body Weight only (24/20in)
20/15 cal Bike
30 Box Step Overs Body Weight only (24/20in)
30/25 Cal Bike
30 Barbell Bicep Curls
40/35 Cal Bike
30 Air Squats
50/45 Cal BIke
30 Sit-ups/V-up
Time Cap: 32 Minutes
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