Wednesday, Aug 19, 2020

– into workout prep –

Warm Up to working Bench Press weight
*Use 2-3 sets to warm up to 80%

Bench Press 2-2-2-2-2-3-3-3
Bench Press 5×2,3×3@80%

– Complete a set every 90 seconds, on the 6th – 8th set complete 3 reps –

* Use same weight for all 8 sets

* Make sure to have a spotter!

Bond. James Bond
3 rounds
30 Overhead Squat (75/55)
30 Turkish Sit Ups
90 Double Unders

– 16:00 Time Cap –

Accessory
3 rounds
DB turkish getup (stand up portion only) left arm
100 ft DB overhead carry left DB turkish getup (down to ground portion)
*repeat on right side