Workout 10/29/21

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

1×2 top set wide grip 

Starts at 70% 

+45lb this week

Metcon:

18’ AMRAP

10 push press 95/65

10 chest to bar pull up

200m run

Power Hour:

Open 15.5

27-21-15-9 Reps for Time

Row (calories)

Thrusters (95/65 lb)

Accessories:

3×12-15 1 ½  DB bench press

3×12 close grip chin ups 

4×12-15 handstand push ups 

4×12 inverted suppinated barbell row

4×1’ banded plank

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