3 Sets:
4-8 Strict Chest to bar Pull Ups
10 DB Lateral Raises
10 DB front raises
12-15 Seated DB Bent Over Reverse Flies
(Week 3 of 6)
EMOM 10:00
Min 1: 5 Pause Bench press @ 67-77%
Min 2: 6-8 DB chest flys
Finisher:
1 max effort set of bench at 50% of your 1rm
(no pausing at the top)
Then….
14:00 AMRAP:
200m run
7 Pull-ups /3 muscle ups
3 Clean and jerks 135/95. Or 155/105
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