Bench Press
Warm Up
Perform
3 sets of 10 reps
Work:
2 sets x 3 reps @ 80 percent of 5 RM
3 sets x 3 reps @ 90 percent of 5 RM
Finisher
Burn out set at 75% of 5 RM
Metcon (Time)
25 V Ups
50 Hollow Rocks
75 Candlesticks
100 Sit Ups
10 min cap
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Warm Up
Perform
3 sets of 10 reps
Work:
2 sets x 3 reps @ 80 percent of 5 RM
3 sets x 3 reps @ 90 percent of 5 RM
Finisher
Burn out set at 75% of 5 RM