26 Nov 2024

A. 5 Minutes of Bench Press Instruction and Practice

B. Every 2:30 for 12:30 (5 Sets): Bench Press
Sets1-4: 3 reps (building)
Set5: 3+ reps at Set4 weight

C. EMOM 12 Alternating Minutes:
Min1: 30s Cal Row
Min2: 30s MB Weighted Abmat Situps (20/14)

Scores = Set5 Weight; Set5 Reps