Classes: 5:30pm ONLY
A. Coach Led Warmup
B. Bench Press
Every 3:00 x 4 Sets
Set 1: 5 Reps @ 65%
Set 2: 5 Reps @ 70%
Set 3: 3 Reps @ 75%
Set 4: Max Reps @ 80%
*Perform the max reps set to an RPE 9 (1 rep in tank).
C. 20:00 AMRAP
500m Row
20 Alternating Medball Throw Sit-Ups*
20 Box Jumps
20/14 Synchro Push-Ups
Row = Combined
For Partner Sit-Ups = Feet are set to 5ft Apart, Medball @ 14/10lb, 6/4kg
Box Jump Height: 30/24in, Combined Reps