9 Wide Grip Bench Press @6.5/10 RPE
7 Wide Grip Bench Press @7/5/10 RPE
5 Wide Grip Bench Press @8.5/10 RPE
7 Wide Grip Bench Press @8/10 RPE
9 Wide Grip Bench Press @7/10 RPE
*Rest as needed between sets.
4-5 Sets
10 Tempo Single Arm Dumbbell Row (5 second eccentric, explode up row) @6-7/10 RPE
10 Dumbbell Reverse Flies w/1 second pause at the top of each rep @6/10 RPE
-rest 2:00-2:30 between sets-
Metcon:
6 Sets
In a 2 minute window
20/16 Calorie Echo Bike
AMRAP Shuttle Runs (50ft) in the time remaining
-rest 2 minutes b/t sets-
*Only scoring Shuttle Run reps
6 sets
In a 2 minute window
15/12 Calorie Echo Bike
AMRAP Shuttle Runs (50ft) in the time remaining
-rest 2 minutes b/t sets-
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