– UPPER: PUSH/PULL –
Bench & Row

5 sets of:

1 Barbell Close Grip Bench Press @ RPE 7-10
4 Barbell Pendlay Rows @ building

*Rest 1:00 in between sets.
*Close grip bench should be about shoulder width.
*Pendlay rows building by feel.

– WORKOUT OF THE DAY –
‘Flex on em’

EMOM x 20:

1. 12/9 Cal Echo Bike
2. 12-15 DB Hang Power Cleans @ 50s/35s
3. 12/9 Cal Ski Erg
4. Max DB Bench Press @ 50s/35s

*Goal = :35-:42 seconds of work on machines.*Score = reps completed on the bench across all sets.

F: 35s/20s
P: As Written
E: 70s/50s