STRENGTH: BENCH PRESS
Take 15:00 to Establish a 1RM Bench Press
Ideal jumps: 5 reps at 50%, 3 reps at 60%, 3 reps at 70%, 1 rep at 75%, then singles climbing from 80% upward to a true 1RM. Rest should increase progressively as loads increase, with 2 to 3 minutes between singles above 85%.
CONDITIONING “THE DEVIL WEARS PRADA”
For Rounds + Reps
10:00 AMRAP
2-4-6-8-10
Single Arm Devils Press
Lateral Burpees over the Dumbbell
10 Chest to Bar Pull-Ups Each Round
Score = Rounds + Reps
Dumbbell: 50/35lb
