Strength
A1 – Bench press
– 3 x 3, 3 x 2
*Completed as 3 sets of 3 reps at the same weight, followed by 3 sets of 2 reps at a heavier weight. Aim for these to be at 85 and 90% of your target 1RM.
A2 – Tricep extensions
– 4 x 8/arm
Workout
8 min AMRAP
20 Double unders
8 Hand release push ups
Accessory Work
Do in order in as few sets as possible
25 Banded Split Squats/side
50 Banded Row
50 Banded Good Morning
50 Banded Press
-Use orange mini band