Bench Press (Work to a 10 Rep Max)
135lbs
Bench Press (1 Set of 10 @ 95% of 10RM)
130lbs
Bench Press (1 Set of 10 @ 90%)
120lbs
Perform 12 strict pull ups after each working set of bench presses for a total of 3 sets of 12
Metcon (AMRAP - Reps)
3 Rounds for Reps
1 Minute Max Effort Russian Kettlebell Swings 1.5/1 pood
1 Minute Max Effort Box Jumps/Step Down 24/20
1 Minute Max Effort Sit Ups
1 Minute Rest
You must step down on the box jumps, no bounding jumps
284 reps
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