Wednesday April 12, 2023

A. 

4 Sets of:

10/10 Alternating DB Incline Bench Press

10 Standing Barbell Curl

Rest 1:00 between Sets.

 

B. 

For Time:

3000 m. Bike-erg 

1500 m. Row-erg

1500 m. Ski-erg

 

C. 

Bench Press

5x10 @ 6-7 RPE

Rest 2:00 between Sets.

+

After the last set:

25 Deficit Hand-release Push-ups

(Hands on 45 lb. Bumpers)

 

D. 

4 Sets of:

12 Flat Bench DB Chest Fly

12 Single DB Waiter Hold Curls

Rest 1:00 between Sets

 

50 lb. DB's, 65 lbs.

17:03

165-165-185-185-165

Done

10-15 lbs., 25 lbs.