Mon Dec. 23 "Shining Armor"

Move

1) Bench Press: 3 x 2 @ technical load

2) 15 Min. AMRAP
5-5-4-4-3-3-2-2-1-1
12 Weighted Lunges (6/side)
1 Minute Rest

Train

1) Bench Press: 3 x 2 @ 86%

2) Shining Armor

For Time (18 Min. Time Cap)

10-9-8-7-6-5-4-3-2-1 Bench Press (185/125)
30’ Double Dumbbell Front Rack Lunge (50/35)

Stimulus

1) For all 3 sets of Bench, you will be doing them at 86%. These doubles are done at a challenging load, so have a spotter near you near the end.

2) This workout will be a tough upper body challenge with some leg endurance. This bench press weight will be quite heavy, so aim to break up sets of bench early in order to not go till failure at the end. Bench will be your starting point and you will lunge 15’ away from the bench and 15’ back to the bench.

Extra Credit

Back Squat:
2 x 5 @ 70%
2 x 3 @ 75%
2 x 2 @ 80%
Rest 2 Minutes between each set