“Foundations of POWER”  week 3 day 2

  • 5 x 5 : bench press @ 8/10 rpe
    • *5-10lbs heavier than last week , but do NOT feel forced to increase.  Quality reps*
    • *improving movement will lead to more weight

then complete, in any order

  • 3 x 10 : db chest flys
  • 3 x 10 : single arm db row
  • 3 x 12 : kb crush curls
  • 3 x 15: db overhead tricep extension

for time: (16-min)

  • 500 m Row
  • 25 pull ups
  • 50 Hand-release Push-ups
  •  25 Pull-ups
  • 500 m Row