Warm Up
10 min AMRAP
1:00 bike erg (easy)
5 Single KB Front Squat (light – each side)
10 alt v-ups (each side)
20 Band Pull-aparts
10 Wall Angels
– into workout prep –
Warm Up to working Bench Press weight
*Use 2-3 sets to warm up to 80%
10 min AMRAP
1:00 bike erg (easy)
5 Single KB Front Squat (light – each side)
10 alt v-ups (each side)
20 Band Pull-aparts
10 Wall Angels
– into workout prep –
Warm Up to working Bench Press weight
*Use 2-3 sets to warm up to 80%
Bench Press 2-2-2-2-2-2-2-3
Bench Press 7×2,1×3@80%
– Complete a set every 90 seconds, on the 8th set complete 3 reps –
* Use same weight for all 8 sets
Workout 5
AMRAP 15 minutes
21/15 calorie Row/Bike
15 KB front squats (2×53, 2×35)
9 Toes to Bar
Accessory
3 Rounds:
3/3 Turkish Get Ups
20 GHD Hip Extensions
20 Glute Ham Raises
