8 Wide Grip Bench Press @6.5/10 RPE
6 Wide Grip Bench Press @7.5/10 RPE
4 Wide Grip Bench Press @8.5/10 RPE
6 Wide Grip Bench Press @8/10 RPE
8 Wide Grip Bench Press @7/10 RPE
*Rest as needed between sets.
4-5 Sets
7 Double Dumbbell Chinese Row @8-8.5/10RPE
7 Pause Dumbbell Reverse Flies @6/10RPE
*Pause is 1 second at the top of each rep.
Metcon: (10 min cap each set)
3 Rounds
10 Sandbag Clean (100/70)
10 Dumbbell Bench Press (2x50/35)
-rest 3 minutes-
10-8-6-4-2
Sandbag Clean (100/70)
Dumbbell Bench Press (2x50/35)
Scaled:
3 Rounds
10 Sandbag Clean (70/50)
10 Dumbbell Bench Press (2x40/25)
-rest 3 minutes-
10-8-6-4-2
Sandbag Clean (70/50)
Dumbbell Bench Press (2x40/25)
OR
3 Rounds
7 Sandbag Clean (100/70)
7 Dumbbell Bench Press (2x50/35)
-rest 3 minutes-
6-5-4-3-2-1
Sandbag Clean (100/70)
Dumbbell Bench Press (2x50/35)
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