18 Nov 2024
A. 5 Minutes of Bench Press Instruction and Practice
B. Every 2:30 for 12:30 (5 Sets): Bench Press
Sets1-4: 5 reps (building)
Set5: 5+ reps at Set4 weight
C. EMOM 15 Alternating Minutes:
Min1: 15/12 Cal Row or Bike
Min2: 8 Handstand Pushups (Scales: Pike Pushups or Pushups)
Min3: 20 Single Leg V-Ups
Scores = Set5 Weight; Set5 Reps; Part C Completed RX Minutes and Scaled Minutes