Proud of you, Dani!! 🏅
STRENGTH: BENCH PRESS
10:00 EMOM
1 Bench Press @ 80%+
Increase loads to a strong single across the EMOM. Every rep is completed above 80% of 1RM Bench Press. Tempo: 20×1 (two-second controlled descent, no pause at the chest, explosive drive to lockout)
CONDITIONING “BLACKHAWK”
For Time:
2 Rounds
30/24 Calorie Row
24 Burpee Box Jump Overs
18 Power Snatches
*Burpee Box Jump Overs can be Lateral or Facing
Time Cap: 18:00
Score = Time
Barbell: 115/75lb
Box Height: 24/20in
