WHITEBOARD BRIEF

– Strength: Today we are deloading from the bench press performing a superset of DB Bench Press & Seated Banded Rows – all sets should challenging.
– Metcon: This will be a 12-minute AMRAP. Aim for 75% effort throughout this workout. Choose a lighter weight for the Barbell Row. The run will be a good opportunity to rest your grip. Focus on efficient breathing during the run.

STRENGTH

DB Neutral Grip Bench/Floor Press: 4 x 10. Rest 90s.
– Take 1-2 sets to warm-up then use one weight for all sets
– Between sets complete 15 Seated Band Row

CONDITIONING

AMRAP 12:
5 Strict pull-ups (any grip)
20 Barbell Rows (95, 65)
200 Meter Run

L3: (seated pull-ups) (75, 55)
L2: (5 Strict Band Assisted Chin-ups) (65, 45)
L1: (8 Ring Rows) (55, 35)

EXTRA CREDIT

Rollback Triceps Extensions: 4 x 10-12. Rest 60s.