“Foundations of POWER”  week 9 day 2

bench press

  • 4 x 5 @ 80% of 5rm
  • 1 set max reps @ 75%
    • quality reps, keep 1-2 reps in the tank, do NOT go until failure

then complete

  • 2 x 15: db chest flys
  • 2 x 6 : strict ring dips
    • 12 dips off bench
  • 2 x 15 : standing dumbbell kickbacks

for time (15-min)

  • 30/25 cal bike
  • 20 db box step overs (50/35)
  • 10 devils press (50/35)
  • 20 db step overs
  • 30/25 cal bike