Workout of the day

1) Bench Press: 6 x 4-5 @ 58-68%

Move

15 Minute AMRAP:
500/400m Row
10 Push-ups (Or Bench Press)

1200m Echo Bike
10 Push-ups (Or Bench Press)

2) “Semi-Pro”

7 Minute AMRAP:
1500/1200m Row
Max Bench Press @ 155/105
5 Minute AMRAP:
1000/800m Row
Max Bench Press
3 Minute AMRAP:
500/400m Row
Max Bench Press

Stimulus

1) Build up to 68% and do 6 sets of 4-5 reps at this weight, practicing shoulder positions (down and back)

2) Get through the row at a steady pace so that you can immediately transition into the bench press. Select a weight (or do push-ups) so that you’re capable of performing 10+ reps in a row as you will not get much time on the bench