Successory
3 Sets
1:00 Single Arm Plank Hold (:30 each side)
:40 Paloff Press Hold (:20 each side)
:30 Double Kettlebell Overhead Hold
Wide Grip Bench
10 Wide Grip Bench Press @ 6/10 RPE
-Then-
Every minute on the minute for 8 minutes:
Min 1: 1 Wide Grip Bench Press @ 5.5/10 RPE
Min 2: 1 Wide Grip Bench Press @ 6/10 RPE
Min 3: 1 Wide Grip Bench Press @ 6.5/10 RPE
Min 4: 1 Wide Grip Bench Press @ 7/10 RPE
Min 5: 1 Wide Grip Bench Press @ 7.5/10 RPE
Min 6: 1 Wide Grip Bench Press @ 8/10 RPE
Min 7: 1 Wide Grip Bench Press @ 8.5/10 RPE
Min 8: 1 Wide Grip Bench Press @ 9/10 RPE
Metcon (15 min cap)
21-18-15
Bench Press (135/95)
Chest to Bar
-straight into-
12-9-6
Bench Press (135/95)
Bar Muscle Up
Scaled:
18-15-12
Bench Press (115/80)
Chest to Bar
-straight into-
9-6-3
Bench Press (115/80)
Bar Muscle Up
Finisher:
3 Sets:
12 Seated Tricep KB (OR DB) French Press @ RPE 8
12 Standing KB (OR DB) Crush Grip Bicep Curl @ RPE 8
Workout Description Video:
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