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.
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