Thursday, 10/22/2020

Part A:
test your 1 rep max bench press
OR
8 sets of 2 reps of bench press, heavy 85-90%

Part B:
every 90 seconds for 9 minutes
100m sprint (250m row, 600m bike)
10 ghd sit ups /20 regular
10 overhead squats, light 30-40% (or empty bar)

you should only be getting 10-20 seconds of rest each round
scale reps as needed, the run should always be the same length

C. 7 minute abs