Tuesday – 2/6/18

Warm-Up
Arm circles x 10
Arm Rotations x 10
Over and back x 10
Tricep stretch side bends x 10
+
2 sets:
Half Kneeling KB Chop x 10/side
Prone Cuban Press on flat bench x 5 reps
+
2-3 sets of bench warm-up

Workout
A. Every 2 minutes, for 10 minutes (5 sets):
Bench Press x 4-6 reps
*Build to tough 4reps not 4RM
+
Every 3 minutes, for 6 minutes (2 sets):
Bench Press x Max Reps @ 90% of today’s heaviest set of 4

B. EMOM, for 20 minutes (4 sets of each):
Minute 1 – 20/15 Calories of Assault Bike
Minute 2 – 10-12 Ring/Bar/Bench Ring Dips w/ 1sec pause at top AND bottom
Minute 3 – 12-15 Toes to Bar
Minute 4 – 15-20 Push-Ups
Minute 5 – Rest
*The goal is to pick a rep count and stick to that rep count for all 4 sets