Week 3
Session 2/2
A)
4 x 8/8
Back rack box step up
Moderate weight
- same weight across all sets
- rest 90” btw sets

B)
Bench press
Use your training max for the percentages
Training max = 90%of real 1 RM
Week 3
1x5@75% of training max
1x3@85%
1x1+AMRAP@95%

C)
3 sets :
EMOM 12 mins
Min 1: 4-6 Russian dip/ box dip/ push up x 8-10
Min 2 : 3.3.3. cluster chin up / bench supported chin up x 9
Min 3 : 30" sec flutter kicks
Min 4 : REST