Warm-Up
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 1
B.
Wide Grip Bent Over Row
12 @ RPE 5
12 @ RPE 6
12 @ RPE 7 x 1
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.
The Wide Grip will be defined as 1-2 inches wider than your regular Bent-Over Row Grip.
Workout
Variation A:
Every 3 Minutes For 4 Rounds, Alternating Station A and Station B.
Station A.
40 Double Unders
20 Chest-to-Bar Pull-Ups
10 Ring Dips
Station B.
40 Double Unders
20 Burpees
10 Toes-to-Bar
Variation B:
Every 3 Minutes For 6 Rounds, Alternating Station A and Station B.
Station A.
60-Second Plank Hold
30 Sit-Ups
Station B.
60 Double Unders
30 Jumping Lunges
Workout Tip
For both variations make sure that you have at least 30 seconds of rest each round. Scale repetition as needed.