Wednesday, April 23 2025

Bench Press “Pick-em & Hold-em” by DB

E3MOM = 10 – 10 – 10 – 10 – 10

*1st 10 to determine load, then Pick it & Hold it*

For Time: (21min cap)

12 Dumbbell Box Step-Ups

24 Handstand Push-Ups or 8 Wall Walks

12 Box Jumps

24 Left Arm Dumbbell Push-ups

12 Dumbbell Box Step-Ups

24 Right Arm Dumbbell Push-ups

12 Box Jumps

24 Left Arm Dumbbell Shoulder to Overhead

12 Dumbbell Box Step-Ups

24 Right Arm Dumbbell Shoulder to Overhead

12 Box Jumps

24 Left Arm Dumbbell Snatch

12 Dumbbell Box Step-Ups

24 Right Arm Dumbbell Snatch

12 Box Jumps

Dumbbells = 50/35 RX+65-70-75 / 45-50-55 MRX 35/20lbs

Box Heights = 24/20″ RX+ 30/24″ MRX 20/18″

Core & Chest Development

2×12 Dumbbell/Kettlebell Shrugs

2×14 Dumbbell/Kettlebell Bench Press

2×14 Dumbbell/Kettlebell Pull-over to Sit-up

2×14 Band Pull Aparts Across Chest

2xMax Reps Barbell Bench Press 45/35lbs