Wednesday, 19 July 2023

Strength & Accessory:

5 sets x 1 Bench Press @80-90% of 1RM

5 sets x 3 High Box Jumps

- 4-6” below max height for 1 rep

- Rest as needed between sets

Conditioning:

4 Sets:

3:00 AMRAP

15 Ring Rows (Or Bent Over Dumbbell Rows)

15 Dumbbell Bench (50s/35s)

Max Single Dumbbell Box Step Ups (50/35) (24/20)

- Rest 2:00 between sets