Every 90 seconds, for 12 mins (8 sets):
Bench Press x 2 reps @ 21X1
Use approximately 80% of your 1-RM, and focus on the speed of the concentric motion – from your chest to full lockout. You want to make that phase as quick and explosive as possible.

Then…

14 Min AMRAP of:
40 Double-Unders
20 Single-Arm Dumbbell Push Presses* (15kg/25kg)
10 Strict Pull-Ups
*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position. You must perform 10 reps on one arm before switching to the next arm – 10 Left, 10 Right.

Post weights, rounds and reps to comments

fri 22.jpg

1 Comment