Warm-Up
2 Rounds:
2 Minute Row at RPE 7
15 Air Squats
15 Ring Rows
15 Hand Release Push-Ups
Strength
Superset A and B, Then Rest 3 Minutes.
A.
Close Grip Bench Press
12 Reps @ RPE 5
12 Reps @ RPE 6
12 Reps @ RPE 7 x 2
B.
Wide Grip Bent Over Row
12 @ RPE 5
12 @ RPE 6
12 @ RPE 7 x 2
Strength Tip
After both movements are complete, rest for 3 minutes. There should be 3 working sets, building each set.
Close Grip will be defined as 1-2 inches closer than your regular Bench Press Grip.
A Wide Grip will be defined as 1-2 inches wider than your regular Bent Over Row Grip.
Workout
Variation A:
20 Minute AMRAP:
15 Calorie Row
10 Alternating Dumbbell Snatches, 50#/35#
5 Burpees
Variation B:
20 Minute AMRAP:
400m Run
20 Jumping Squats
20 Wide Grip Push-Ups
Workout Tip
For Variation A, Dumbbell Snatches should be completed in 1 unbroken set.