Wednesday, August 7 2024

Strength: Every 3 minutes, for 15 minutes (5 sets):

Bench Press x 3 reps

Suggested loads per set (by %): 70, 75, 80, 85, 90+

Once you have found your 3-RM, then perform the following…

Every 3 minutes, for 6 minutes (2 sets):

Bench Press x Max Reps @ 10% less than today’s last set

Metcon: Three rounds for time of:

40/30 Calories of Rowing

20 Toes to Bar