Warm-up
3 rounds:
200 m jog
3 inchworms + 5 Push Ups
5 each side light DB Windmills https://youtu.be/2JlHYtXdj2g
:15- :30 second Ring Support Hold OR :30 -:45 second Plank Hold
A.
Bench Press
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 5 reps @ 75%
*Set 5 – 3 reps @ 80%
*Set 6 – 1 rep @ 85%
*Set 7 – 5 reps @ 80%
*Set 8 – 3 reps @ 85%
*Set 9 – 1 rep @ 90%
Rest exactly 2 minutes between sets.
B.
Four rounds for time of:
400 Meter Run
10 Single-Arm Dumbbell Push Press* (left side – 55/35 lbs)
10 Single-Arm Dumbbell Push Press* (right side – 55/35 lbs)
15 Ring Dips
*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position.
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