Movement: BB Bench Press RPE 8
Find 5RM - 10 min
Then:
Drop %10 5x5
In between each set
Accessory movement: Fire hydrants with bands - 10 each leg
Circuit: RPE 8-9
45:25
2 sets 2 laps
Box Tricep kick backs
Hamstring curls on wall balls
Incline Bench flys
DB or KB calf raise (toes on separate plates heals on ground)
Push Press On the 2:00 x 6 Sets: Set 1: 7 Reps @ 65% Set 2: 5 Reps @ 68% Set 3: 3 Reps @ 70% Set 4: 7 Reps @ 68% Set 5: 5 Reps @ 70% Set 6: 3 Reps @ 73% *All Percentages Based Off 1RM Push Press Sec 2
Section1 EMOM 4laps 16min 1 min to complete each rep count 14 DB Lunges 50/35 12 Matador dips 10 chin ups 12 elevated sumo squats 70+/50+(single DB) Section2. :18min Athletes can aim to get a big set