On Fridays We Wear RED ❤️🇺🇸
STRENGTH BENCH PRESS
Every 2:30 x 5 Sets
Set 1: 5 Reps @ 75%
Set 2: 4 Reps @ 80%
Set 3: 3 Reps @ 85%
Set 4: 2 Reps @ 90%
Set 5: 1 Rep @ 90-95%
Should end at a Heavy Single @ RPE 9/10. Thought here is that you know you have another 10-15lb , in the tank.
CONDITIONING “HUMPERDINCK”
4 Rounds for Time
400m Run
10 Devils Press
Dumbbell: 2 x 50/35lb
“Bad Weather” Option:
4 Rounds for Time
12 Shuttle Runs 25/25ft
10 Devils Press
Dumbbells: 2 x 50/35lb
“HUMPERDINK” – FRIENDLY VERSION
4 Rounds for Time
400m Run, 12 Shuttle Runs, or 1000/825m C2 Bike
8 Dual Dumbbell Burpee Deadlifts
Dumbbells: 2 x 25/15lb
Shuttle Runs: 25/25ft
