4 Sets
20 Tempo Single Arm Incline Dumbbell Bench Press (10 each arm)
*Tempo is: 30X1
For Time 35 min
1000m Row
-rest 1 minute-
Max Bench Press (bodyweight)
-rest 1 minute-
*Keep going until 50 reps of Bench Press are completed
*MAX BENCH PRESS - EXAMPLE IF YOU FAIL AFTER 12 REPS REST 1 MIN THEN DO ANOTHER 1KM ROW. REST 1 MIN THEN MAX AGAIN IF YOU FAIL BEFORE 50 REPS REPEAT THE 1KM ROW UNTIL YOU FINISH 50 REPS
Workout Description Video:
Scaled: For Time 35 min
750m Row
-rest 1 minute-
Max Bench Press (.75x bodyweight)
-rest 1 minute-
*keep going until 50 reps of Bench Press are completed
*MAX BENCH PRESS - EXAMPLE IF YOU FAIL AFTER 12 REPS REST 1 MIN THEN DO ANOTHER 1KM ROW. REST 1 MIN THEN MAX AGAIN IF YOU FAIL BEFORE 50 REPS REPEAT THE 1KM ROW UNTIL YOU FINISH 50 REPS
Arm finisher:
4 Sets:
15 Dumbbell Spider Curls @ RPE 7
-rest 0:30-
25 Banded Bicep Curls @RPE 7
-rest as needed b/t sets-
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