Workout 09/03/21

Strength:

9×3 speed banded bench press

@50% 1RM 

30” rest between sets

Red + 200 org -200

*3×3 narrow / 3×3 regular / 3×3 wide

1×8 top set narrow grip 

Starts at 70% 

+5lb each week

Metcon:

8’ AMRAP

12 cal row

10 burpee to plate

8 little bigs 25/15

1’ Rest 

8’ AMRAP

12 cal ski

10 handstand push ups

8 toes to bar

Power Hour:

“The Thirteen”

13 Rounds

26 Calories Row, Bike or Ski

8 Strict Pull Ups

21 Shoulder To Overhead (96/65)

Accessories:

3×8 seated Arnold press

3×12 wide grip floor press 

4×12 dumbbell front raises

4×12 dumbbell lateral raises

4×1’ weighted plank 

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