A. Barbell Bench Press 6-4-6-4-12
Barbell Bench Press
– Set 1 – 6 reps @ 75%
– Set 2 – 4 reps @ 85%
– Set 3 – 6 reps @ 80%
– Set 4 – 4 reps @ 85%
– Set 5 – 12 reps @ 65%
Rest as needed
B.
5 Rounds for Time:
– 10 Sandbag Over Shoulders @ 63/47 kg
– Assault Bike 400 meters
– 5 Handstand Push-Ups
– 4 Muscle-Ups
– 3 Burpee Box Jump-Overs 76/61 cm
Bike > Standing ONLY
HSPU > Adv- strict
C. 3 sets for quality
3 sets for quality
-8 strict pull-ups, supinated
-10 single arm overhead DB squats (ea way)
-15 GHD/ Ab mat situps *Adv – weightedScoring: Not Scored
