Bench Press E3MOM
10 – 10 – 5 – 15
Going for 15rep max
Continuous Running Clock For Max Reps:
0:00-2:00 – Run /Row 200m or Bike 0.5km
10 WallBall Sit-ups RX+ WallBall GHD Sit-ups
to MAX Barbell Push-Ups MRX Push-Ups
2:00-3:00 REST
3:00-5:00 – Run /Row 200m or Bike 0.5km
10 BarBell Push-ups MRX Push-Ups
to MAX WallBall Sit-ups RX+WallBall GHD Sit-ups
5:00-6:00 REST
6:00-10:00 – Run /Row 400m or Bike 1km
20 Hang Cleans
15 WallBall Sit-ups RX+ WallBall GHD Sit-Ups
to MAX BarBell Push-Up MRX Push-Ups
10:00-12:00 REST
12:00-16:00 – Run /Row 400m or Bike 1km
20 Hang Cleans
15 BarBell Push-Ups MRX Push-Ups
to MAX WallBall Sit-ups RX+WallBall GHD Sit-ups
BarBell Loads = 115/75lbs RX+155/105 MRX 75/55lbs
WallBalls = 20/14lbs MRX 20/10lbs
Core & Chest Development
20 Kettlebell Bench Press
20 Barbell Sit-Up to Press
20 Dumbbell SeeSaw Bench Press
20 Band Pull Aparts Across Chest
