Bench Pump

 In Workout of the Day

WARM-UP:

9:00 EMOM
M1: 10 Cal Row
M2: 15 Russian KBS (24/16)
M3: 10 Thrusters with Empty Barbell

SKILL:

Superset x3 (:60-:90 rest between sets)

Bench: ME sets @ 60%-70% of BW
Weighted Plank :45est between sets)

WOD:

Waterfall: Teams of 3 or 4

3 Rounds:
200m Run
10 DB squat cleans (55/35)
15 Burpees
50 DUs

Leave a Comment