Tuesday: Metcon + Bench Press

Bench Press

Every 2 min x 5

Build to a Heavy Set of 5 (70-80%)

Between each set 10 push ups

AMRAP 5: 

15 Dumbbell Push Press 

400 Meter Run 

15 Dumbbell Push Press 

Max Calorie Row 

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Rest 5 Minutes 

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AMRAP 5: 

12 Dumbbell Front Squats 

400 Meter Run 

12 Dumbbell Front Squats 

Max Calorie Row 

‍

Rest 5 Minutes 

‍

AMRAP 5: 

9 Dumbbell Thrusters 

400 Meter Run 

9 Dumbbell Thrusters 

Max Calorie Row

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Dumbbells: (50/35)'s

• not enough machines go in 2.5 - 5 minute heats

Bonus Push Day

For Quality

Try atleast 1

12-10-8-6-4-2

DB Incline Chest Press

BB Shoulder to Overhead

For Quality

12-10-8-6-4-2

BB Close Grip Bench Press

DB Tricep Extension

For Quality

12-10-8-6-4-2

DB Front Raise

DB Side Raise