Bench Press Or Hip Thrusters
Set 1: 7 Bench Press @ 80%
Set 2: 7 Bench Press @ 80%
Set 3: 7 Bench Press @ 80%
Set 4: 7 Bench Press @ 80%
Set 5: 1 Bench Press @ 89%
Set 6: Max Bench Press @ 65%
every 2 min x6
"Deadline"
On the 4:00 x 5 Rounds:
15 Deadlifts 225 / 155 lb
400m run or 600/500m row
3 Rope Climbs (15ft.)
Rope climb modifications:
- Reduce Reps
- Reduce Climb Height
- 5 Strict Pull-Ups = 1 Rope
- 5 Toes To Bar = 1 Rope
- 6 Alternating Dumbbell Plank Rows = 1 Rope
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