Every 2 min, for 10 min (5 sets) of:
Bench Press x 3 reps @ 21X1
Rest 45-60 sec
Take 5-10 min to build to 75% of your 1-RM, and perform all 5 sets at 75% of your 1-RM. Focus on a controlled eccentric, pause for 1 second at the chest, and then drive the bar up with as much speed as possible.
For max reps:
5 Min of Burpee Box Jump-Overs (20″/24″)
This is a simple test of desire. Touch your chest and thighs to the ground simultaneously, get up, get over the box, fall down and repeat. You may jump laterally over the box, but only your feet may touch the box. Compare your results to last time. If you haven’t done it before…can you get 80 reps in the 5 minutes?
Every 2 min, for 12 min (3 sets) of:
Station 1 – Ring Rows x 8-10 reps @ 2111
Station 2 – Reverse Snow Angels x 12 reps @ 3030
Station 3 – Hollow Hold x 45-60 sec
Post weights and reps to the comments