Wednesday 270219

Dumbbell Bench Press

10-10-10-10-10

Athletes build over the first three sets to a weight which is challenging but submaximal, leaving 1-2 good reps in the tank. Use 90-95% of that weight for the remaining two sets.


3 Rounds For Time:

500m/450m Row

20/15 Pushups

20 Kettlebell Swings, 24kg/16kg

TIMECAP: 18:00

GEAR: 2.5


Extra Work: Row

30:00 @ 6

Easy pace, focus on consistent stroke rate and 500m split.