Upper body

23-min

bench press

  • 4 x 5 @ 70% of 5rm
  • 1 set max reps @ 65%
    • quality reps, keep 1-2 reps in the tank, do NOT go until failure

then complete: 2 sets in any order

  • 10 : db crush press
  • 6 : dips (bar or bench)
  • 10 seated bicep curls
  • 6 strict pull ups

16-min amrap

  • 21 push ups
  • 18/15 cal ski
  • 15 sit ups
  • 12 pull ups

optional cash-out: (1-3 rounds)

  • 20 total kb gorilla row
  • 10 total db/kb plank pull through
  • 5 db/kb half kneeling s/a shoulder press