Monday 23rd July 2018

BENCH PRESS / DUMBBELL FRONT RACK STEP-UPS SUPERSET*

A1) Barbell Bench Press:
3 x 4

A2) Dumbbell Front Rack Step-Ups:
3 x 4

Use a controlled “faster up-slower down” tempo for both movements. Go heavier than last week. Use a box height that allows for “squat depth” on the working leg.

*Warm up and then perform a set of Bench Presses, followed by a set of Dumbbell Front Rack Step-Ups. Repeat for 3 work sets of each, resting 30 seconds to a minute between movements.

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Exposure 7 of 8

For Time:
50-40-30-20-10 Double-Unders
21-18-15-12-9 Burpees

Sub 2x Singles for dubs as needed, and to 15 through 3 on the burpees to keep intensity up.