3 Rounds:
5 Push Ups
6 Box Step Ups
7 Empty BB Bench Press
19 Band Pull Aparts
:20 Sec Row or Bike or 100m Run
Then…
“Bench press (Week 5 of 6)
EMOM 10:00
Min 1: 5 Bench press@ 70-75%
Min 2: 6-8 DB Chest Flys
Into…
Finisher:
1 max effort set of bench at 55%-58% of your 1rm
(no pausing at the top)
**Focus on pulling your shoulder blades under your back, driving your feet into the floor and brace your midline just like a heavy squat or deadlift.
No fails!
Then….
CFG24 Quarterfinals Workout 1
4 rounds for max reps of:
1 minute of snatches
1 minute of rowing for calories
1 minute of dumbbell box step-ups
1 minute of rest
Rx
F: 85lb barbell, 35lb dumbbells, 20-inch box
M: 135lb barbell, 50lb dumbbells, 20-inch box
Sc
65-lb (29 kg) barbell, 20-lb (10 kg) dumbbells, 20-inch box
95-lb (43 kg) barbell, 35-lb (15 kg) dumbbells, 20-inch box