Move

1) Bench Press: 10-8-6-4-2 (building in weight)

2) On the 2:00 x 10
1:30 Row Cals, 30 Sec. Rest

Train

1) Bench Press
10 @ 60%
8 @ 70%
6 @ 75%
4 @ 80%
Max Reps @ 50%

2) Roaring Twenties

On the 2:00 x 10 Rounds
10 V-Ups
10-9-8-7-6-5-4-3-2-1 Lateral Rower Burpees
Max Cal Row

Stimulus

1) Bench press today will build to a heavy set of 4, then perform a back off set. Since the last set is a max rep set, make sure to have a spotter. Although you will be fatigued, aim for 12+ reps for the max set. Ensure you have proper set up, feet down, lats tucked and shoulders down.

2) This workout involves some fast intervals and pushes your aerobic threshold. Transition time will play into this so doddle around getting in and out of the rower. The V-Ups will take about 30 seconds, followed by a decreasing rep scheme of burpees. This leaves more time for the rower as you go. Aim to have roughly 30 seconds on the rower for the first round and increase time as you go. Don’t reset the monitor between rounds.