July 11, 2019

Strength

Bench Press

5-3-1+

Add 5 pounds to your 1RM. Lift 75, 85 and 95% of that number. Perform an AMRAP at 75% after last set.

Performance

AMRAP 15:
30/21 Calorie Bike
15 Kettlebell Swings (70/53)
30 Box Jumps (24/20)
15 Goblet Squats (70/53)

Fitness

AMRAP 15:
30/21 Calorie Bike
15 Kettlebell Swings (53/35)
30 Box Jumps (20/18)
15 Goblet Squats (53/35)