Warm-Up
7 Minutes of Movement
7 Calorie Row
7 Close Grip Push-Ups
7 Dumbbell Hang Snatches – Light
7 Close Grip Push-Ups
7 Dumbbell Hang Snatches – Right
Strength
Bench Press
3 reps @ RPE 6
3 reps @ RPE 7
3 reps @ RPE 8×1
Objective: Build to a top set in the Bench Press.
Workout
Choose variation A for a workout with weights or B for bodyweight workout.
Variation A:
14 Minute AMRAP:
7 Bar Dips
7 Dumbbell Snatches – Left, 50#/35#
7 Bar Dips
7 Dumbbell Snatches – Right, 50#/35#
14 Calorie Row
Variation B:
14 Minute AMRAP:
7 Push-Ups Close Grip
14 Jumping Lunges
7 Push-Ups Wide Grip
14 Jumping Lunges
200m Run
Workout Tip
For Variation A, make sure that dumbbell sets are completed in unbroken sets.