A) STRENGTH
Speed Medium Grip Bench Press + Challenge Set: 6 x 3 @50% of 1RM Bench Press, every 60s.
– each set should be AFAP – both eccentric and concentric ROM
Then,
1 x Max Reps @50%

B) For time:
Buy in:
100 Double Unders
Then,
50 DB Renegade Rows (50, 35) (total reps)
50 KBS (53, 35)
50 Straight Leg Raises
50 DB Push Press (50, 35)
50 Burpees
”Cash-out”
100 Double Unders

Rx+:(50 C2B Pull-ups for Renegade Rows)
L3: (45, 30)
L2: (Double Under Attempts) (35, 25) (Knee Lifts) (35, 25)
L1: (Single Unders) (30, 20) (Abmat Sit-ups) (30, 20)
25:00 Time Cap

E) EXTRA CREDIT
Banded Triceps Complex
– Supinated grip pushdown (medial head of triceps) x 90s Max Reps
– Neutral grip pushdown (lateral head of triceps) x 90s Max Reps
– Overhead Extension (all three heads + anconeous) x 90s Max Reps
*Try to beat total reps from last week

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