Bench Press
Every 2:30 minutes x 4 Sets
Set 1: 5 Reps @ 75%
Set 2: 3 Reps @ 80%
Set 3: 3 Reps @ 85%
Set 4: Max Reps @ 80%
% of 1RM Bench Press
Every 3:00 x 6 Sets
16/13 Calorie Row
8 Dumbbell Push Press
8 Lateral Burpees over Dumbbells
Alternate Directions Each Set
Dumbbells: 2 x, 22.5/15kg
Goal: Complete each set in 1:45-2:15
Time Cap/Set: 2:45
Stimulus: Muscular Endurance and Aerobic Capacity
RPE: 8.5/10
Primary Objective: Complete each set in under the cap
Secondary Objective: Descending Splits
