Wednesday Strength

Warmup

10 Push-Ups

10 Empty Barbell Bench Press 

5 Reps @ Light Weight

3 Reps @ Moderate Weight

...Keep building hitting 1-2 reps at a time until you are ready to attempt your heavy set of 3.

Bench Press

Build To A Heavy Set of 3

every 2min x6

"Bad Reputation" : 25-30min time cap

On the 3:00 x 5 Rounds:

Toes to Bar

Dumbbell Thrusters 50 / 35 lb's

Max Calorie Echo Bike

Round 1: 18 Reps

Round 2: 15 Reps

Round 3: 12 Reps

Round 3: 9 Reps

Round 5: 6 Reps

Modifications

TOES TO BAR

- Reduce Reps

- Toes To As High As Possible

- Knees To Chest

- Sit-Ups

DUMBBELL THRUSTERS

- Reduce Reps

- Reduce Loading

- Sub Barbell

- Sub Kettlebells

- Front Squats

- Push Presses

ECHO BIKE

- Assault Bike

- Bike Erg

- Row

- Ski

- Run

- Shuttle Run

- Air Run