STRENGTH- BENCH PRESS
Every 3:00 x 4 Sets
Set 1: 6 Bench Press + 3 Plyo Push-Ups
Set 2: 5 Bench Press + 3 Plyo Push-Ups
Set 3: 4 Bench Press + 3 Plyo Push-Ups
Set 4: 3 Bench Press + 3 Plyo Push-Ups
Starting @ 70% on Set 1 (6Reps), and increasing by feel to around an 8/10 RPE on our 4th Set (3 Reps).
These weights should be roughly 5-10% heavier than 2 weeks ago the entire way across.
CONDITIONING- “MOJO”
For Reps
16:00 AMRAP
12/9 Calorie Row
1 Round “Strict Cindy”
12/9 Calorie Echo Bike
3 Burpee Bar Muscle-Ups
Score = Rounds + Reps
“Strict Cindy” = (5 Strict Pull-Ups, 10 Push-Ups, 15 Air Squats)
