Thursday, April 6 2023

Bench Press E3MOM

8 reps at 70% – 7 reps at 75% – 6 reps at 80% – 5 reps at 85% – Max reps at 70%

For Time: (18min cap)
21 Handstand Push-Ups MRX 2/4″ Rise

42 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12kgs

21 Hand Release Push-Ups
21 Calorie Row/Bike or 400m Run
15 Handstand Push-Ups MRX 2/4″ Rise

30 Kettlebell Swings
15 Hand Release Push-Ups
15 Calorie Row/Bike or 300m Run
9 Handstand Push-Ups MRX 2/4″ Rise

18 Kettlebell Swings
9 Hand Release Push-Ups
9 Calorie Row/Bike or 200m Run

Core & Chest Development

30 DB/KB Renegade Rows
30 Reverse Rower Tucks
30 Band Pull Aparts Across Chest

30 DB/KB SeeSaw Bench Press

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