WORKOUT09/15/20

STRENGTH:

9×3 speed banded bench press @50% 1RM

(3×3 narrow 3×3 regular 3×3 wide)

Red + 200 org -200

30” rest between sets

1×8 narrow grip bench press top set(no bands) @70% will go +5lb each week made

Or 

1×5 regular grip bench press top set if failed

Or 

1×2 wide grip bench press if failed both narrow/regular

CONDITIONING:

18’ time 

For time:

75 cal row

75 burpees

75 pull ups

Accessories:

3×12-14 bench press

3×12-14 BB skull crushers

3×12-14 BB tempo bent over row(fast up, 3” down)

4×15 MB Russian twist + sit ups

1×100 band tricep pull downs

CARDIO:

10 rounds

90” ski erg

Accumulate 20” free standing handstand hold

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