Strength: Bench Press (90% of 1RM)
1x8 @ 65 %
1x6 @ 75
1x4 @ 85
1x4 @ 90 %
5 Rounds (goal for each round is under 3 min) 7 Pull Ups 8 Front Rack Lunges (115/75)(95/65) 7 Pull Ups 8 Front Rack Lunges 7 Pull Ups 8 Front Rack Lunges Rest 1 Min after each round
*Goal for each round is to be completed Under 3 Min.
*When the clock starts, you will do 7 pull ups and 8 front rack lunges 3 times. Then you will rest for 1 min. You will repeat that WHOLE thing 4 more times for a Total of 5 rds. • Your score is the slowest round completed. You need to go hard each time but don't go TOO Hard or you won't be able to maintain in later rounds. • The goal is 3 min or less per round, so choose pull up style and weight accordingly. If your first round takes you longer than 3:15. Change something (weight/pull up style/lunge style )