Monday, April 21, 2025

Strength

E90s x 8 Rounds

  3 Bench Press*

  Set 1 - 2: 62.5%

  Set 3 - 4: 60%

  Set 5 - 6: 57.5%

  Set 7 - 8: 55%

Row or Bike between sets as needed to flush

Stimulus: Speed

*Control the bar down, then press up as fast as you can.

If you perss as hard as you can 24 times, gains will be had.

Conditioning

AMRAP 6

  21 / 18 Calorie Row

  21 Overhead Squats (75/55)

  15 / 12 Calorie Row

  15 Overhead Squats

  9 / 6 Calorie Row

  9 Overhead Squats

Stimulus: Reach

Target: 1 round - 1 round + 21 OHS