Bench Press

Set 1: 5 Reps at 75%

Set 2: 3 Reps at 85% 

Set 3: 1 Rep at 95%

Set 4: Establish 1RM

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5 Rounds For Time: 

15/12 Calorie Bike 

9 Burpee Box Jumps (24"/20") 

Time Cap: 18 Minutes

Repeat from Dec 9 2024

Back Squat

Set 1: 5 Reps at 75%

Set 2: 3 Reps at 85%

Set 3: 1 Rep at 95%

Set 4: Establish 1RM

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12:00 AMRAP:

Row Calories

On the 0-4-8:00:

12 Power Cleans (155/105)

On the 2-6-10:00:

24 Wallballs (20/14) to 10/9 ft

Deadlift

Set 1: 5 Reps at 75%

Set 2: 3 Reps at 85% 

Set 3: 1 Rep at 95%

Set 4: Establish 1RM

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[On the 0:00]

For Time: 

30-20-10 Deadlifts (205/145) 

15-10-5 Lateral Burpees Over Barbell

[On the 10:00]

For Time:  

30-20-10 Calorie Row

15-10-5 Lateral Burpees Over the bar 

Time Cap: 8 Minutes (Each Part)

On the Minute x 30:

Minute 1: Plank Hold

Minute 2: Bike Calories

Minute 3: Side Plank Hold

Minute 4: Row Calories

Minute 5: Rest

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SUNDAY RUNDAY

Beginner: Run 3.1 Miles
Intermediate: Run 3.5 Miles