Workout
Bench Press
In a 12:00 Window
5-7 Building Sets of 3 Reps
Building to 60% to 80% for final set of 3
* 3 Second Pause
* Build In Weight
"Good Catch"
For Time:
25-50-100-50-25 Double Unders
250-500-1k-500-250 Meter Row
Women's Meters: 225-450-900-450-225
Time Cap: 18 Minutes
Accessory Work
Killer Core
5 Sets For Quality:
12 Rower Pike-ups
30 Seconds Side Plank (Each Side)
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