Strength:
Bench Press:
Every 2:30 x 5 Sets
Set 1: 5 Reps @ 75%
Set 2: 4 Reps @ 80%
Set 3: 3 Reps @ 85%
Set 4: 2 Reps @ 90%
Set 5: 1 Rep @ 90-95%
Should end at a Heavy Single @ RPE 9/10. Thought here is that you know you have another 10-15lb , 5-7kg in the tank.
Modifications / Adjustments:
Close Grip Bench Press / Dumbbell Bench Press / Floor Press
Level 1: 5 Reps Across @ 7 RPE
Level 2
4 Rounds for Time
400m Run
10 Devils Press
Dumbbells: 2 x 35/25lb, 16/12kg
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Level 1
4 Rounds for Time
400m Run
8 Dumbbell Burpee Deadlifts
Dumbbells: 2 x 25/15lb, 12/7kg
—-
Masters 55+
4 Rounds for Time
400m Run
8 Devils Press
Dumbbells: 2 x 30/20lb, 14/9kg
—-
Competitor
4 Rounds for Time
400m Run
10 Devils Press
Dumbbells: 2 x 70/50lb, 32/22.5kg
—-
Travel / Hotel
4 Rounds for Time
400m Run
10 Devils Press
Dumbbells: 2 x 50/35lb, 22.5/15kg
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