Pump & Sweat

45-min running clock

BENCH PRESS — RPE DROP SET

  • 3 @ RPE 8.5↓ reduce load
  • 5 @ RPE 7.5↓ reduce load
  • 7 @ RPE 7↓ reduce load
  • 9 @ RPE 6.5

Rest ~2:00 between sets

2 sets: 8 DB Chest press + 6-8 chin ups

2 sets: 12 arnold press + 12 each s/a db row + 12 crush press + 21’s (db)

amrap remainder of time

  • 400m run
  • 15 pull ups
  • 400m run
  • 25 push ups