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)
3sections 3 movements per section 3 laps per section Mix of upper & lower body movements with a cardio or core finisher. Timer #8 40:20 Lap 1-2 sets overload the muscle (strength) Lap 2&3-1 set (burno
Cardio/core and a strength movement paired in each section -4 sections -2 laps - water break in between laps -Timer Mix Burnout -Goal- get as many reps/calories as possible with correct form. -Try to
-LAST BENCH 8x8 New programing next week! intro: Every Thursday is Bench Press. 8 sets of 8 reps you only get 30 seconds in between each set. tempo is 3 seconds decent. You will pick a weight thats at
