Pump & Sweat

45-min running clock

bench press — rpe drop set

  • 5 @ RPE 7.5↓ reduce load
  • 7 @ RPE 7↓ reduce load
  • 9 @ RPE 6.5↓ reduce load
  • 11 @ RPE 6

Rest ~2:00 between sets

2 sets: 10 DB chest flies + 10 crush press

2 sets: 12 Arnold Press 12 + 15 db reverse Fly + 10 db lateral raises

4 rounds

  • 12 alt. db hang clean & jerk
  • 15/12 cal bike ski
  • 18 slam balls