Friday = Bench Day!
Time to get fit for the weekend!
Strength: Every 90 secs x 5 Rounds
5-5-5-5-5 Bench Press *Build to a heavy set of 5
10-10-10-10-10 Hollow Rocks
Every 90 secs x 5 Rounds
12-12-12-12-12 Single Leg Deadlift w/row
Conditioning: For Time ( 15 min Time Cap )
30-20-10
KBS
15 Pull ups
30 Double Unders
Immediately into
10-20-30
Single Arm KB Hang Cleans
15 Pushups
30 Double Unders
At - Home Version
Strength: Every 90 secs x 5 Rounds
12-12-12-12-12 DB Bench Press
10-10-10-10-10 Hollow Rocks
Every 90 secs x 5 Rounds
12-12-12-12-12 Single Leg Deadlift w/row
Conditioning: For Time ( 15 min Time Cap )
30-20-10
KBS
15 DB Row
30 Dip Jumps / 60 Single skips
Immediately into
10-20-30
Single Arm KB Hang Cleans
15 Pushups
30 Dip Jumps / 60 Single Skips
