Pump & Sweat

45-min running clock

BENCH PRESS — RPE DROP SET

  • 4 @ RPE 8-8.5↓ reduce load
  • 6 @ RPE 7.5↓ reduce load
  • 8 @ RPE 7↓ reduce load
  • 10 @ RPE 6.5

Rest ~2:00 between sets

2 sets: 8 DB Chest Flies + 6-10 Strict Pull Ups

2 sets: 12 DB Close Grip Bench + 15 Front Raise + 12 bicep curl + 15 Triceps Extension

amrap remainder of time

  • 800m run
  • 20 slam balls
  • 10 burpee pull ups
  • 5 renegade row