Tuesday, April 25 2023

Bench Press E3MOM

10 - 10 - 5 - 15

Going for 15rep max

Continuous Running Clock For Max Reps:

0:00-2:00 - Run /Row 200m or Bike 0.5km
10 WallBall Sit-ups RX+ WallBall GHD Sit-ups

to MAX Barbell Push-Ups MRX Push-Ups

2:00-3:00 REST

3:00-5:00 - Run /Row 200m or Bike 0.5km

10 BarBell Push-ups MRX Push-Ups

to MAX WallBall Sit-ups RX+WallBall GHD Sit-ups

5:00-6:00 REST

6:00-10:00 - Run /Row 400m or Bike 1km

20 Hang Cleans

15 WallBall Sit-ups RX+ WallBall GHD Sit-Ups

to MAX BarBell Push-Up MRX Push-Ups

10:00-12:00 REST

12:00-16:00 - Run /Row 400m or Bike 1km

20 Hang Cleans

15 BarBell Push-Ups MRX Push-Ups
to MAX WallBall Sit-ups RX+WallBall GHD Sit-ups

BarBell Loads = 115/75lbs RX+155/105 MRX 75/55lbs

WallBalls = 20/14lbs MRX 20/10lbs

Core & Chest Development

20 Kettlebell Bench Press
20 Barbell Sit-Up to Press
20 Dumbbell SeeSaw Bench Press
20 Band Pull Aparts Across Chest