Max Cal Row in 3:00 (Build)
+
20 Up Downs
20 Mountain Climbers (1-1 Count)
Then…
(Week 6 of 6)
Bench press
Every :90 x 6
Sets 1-3:
5 Bench press @ 73-77%
Sets 4-6:
3 Bench press at 77-82%
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.
There should be no fails!
Then..
For Time:
60 Double Under or 90 Singles
30 Deadlifts 135/95
20 Front Squats
10 Burpee Pull Ups
20 Front Squats
30 Deadlifts
60 Double Under or 90 Singles
*17 Min Cap
Choose a BB weight based on the FS today! Break up the deadlifts into 2-3 sets and divide the squats into 2-3 sets. If you think you will need more than 3 sets.. choose a lighter weight because the the way back up will get spicy!