THURSDAY, JANUARY 3RD 2019

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Ryan Barlow | January 2, 2019 | no comments |

A) STRENGTH/POWER (FOR REPS)

Bench Program (Week 4 of 4)

4 Rounds:
Max Effort Bench Press @40% of 1RM
immediately into;
1min. of Max Effort Assault Bike
Rest 2min.

Round 2: 40%
Round 3: 50%
Round 4: 50%
Score is bench reps and cals combined for all rounds!

B) METCON (FOR TIME):

15 Russian KB Swings (70/53)
10 Hand Release Push-Ups

S1/MRx: KBS (62/44)
S2/MS: KBS (44/26); HR Push-Ups from Knees.

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