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Monday, 9-19-2016

18
Sep

Monday, 9-19-2016

Workout of the Day
Bench Press
Every 3 minutes, for 18 minutes (6 sets):
*Set 1 – 3 reps @ 80%
*Set 2 – 2 reps @ 85%
*Set 3 – 1 rep @ 90%
*Set 4 – 1 rep @ 93-95%
*Set 5 – 1 rep @ 97-99%
*Set 6 – 1 rep @ 102% or more

*Partner up and put 2-3 ppl per bench. If not enough space then do floor press.

then
Four rounds for max reps of:
60 seconds of Rowing for Calories
Rest 15 seconds
60 seconds of Push-Ups
Rest 15 seconds
60 seconds of Strict Supinated-Grip Pull-Ups
Rest 90 seconds

This portion will take exactly 20 minutes.

0-1:00 min Row
1:00-1:15 REST
1:15-2:15 Pushups
2:15-2:30 REST
2:30-3:30 Pullups
3:30-5:00 REST
so on and so on….

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