Warm Up
8 min AMRAP
8 floor press w/ plate
4 walking lunge (each leg)
8 bent over row w/ bar
4 walking planks (transition from plank on hands to plank on elbow for reps)
– into workout prep –
Warm Up to working Bench Press weight
8 min AMRAP
8 floor press w/ plate
4 walking lunge (each leg)
8 bent over row w/ bar
4 walking planks (transition from plank on hands to plank on elbow for reps)
– into workout prep –
Warm Up to working Bench Press weight
Bench Press 5×3
* Begin at 50-60% of 1RM, building weight with each set (End with a heavy 3 rep. Do not attempt a 3 rep max). Ideally this should be heavier then heavy 5 but go by feel.
* Make sure to have spotter!
-New set every 2 minutes-
Hector
Tabata style for each movement:
8 rounds
20 seconds of work
10 seconds of rest
* 1 minute of rest between each set of 8 rounds (time to change to the next movement)
Tabata 1: Push Ups
Tabata 2: Inverted Ring Row
Tabata 3: Stick Sit Ups
Tabata 4: Jumping Split Lunges
* 4 total separate scores for each movement
**Ring row – feet on box, bottom of the rings set to hip height, Shoulder width
Accessory
Accumulate 3 Mins of Dead Hang *rest as needed*
5 sets
5 Strict Handstand Push Ups
