Pump & Sweat

45-min running clock

BENCH PRESS — RPE DROP SET

  • 4 @ RPE 8↓ reduce load
  • 6 @ RPE 7↓ reduce load
  • 8 @ RPE 6.5↓ reduce load
  • 10 @ RPE 6

Rest ~2:00 between sets

2 GIANT sets:

  • 10 alt. arm db chest press
  • 12 alt. db plank row
  • 15 lateral raise
  • 12 hammer curl

amrap remainder of time

  • 400m run or 500m row
  • 20 push ups + 10 pull ups
  • 400m run or 500m row
  • 20 alt. gorilla row + 10 burpees