Strength:
Bench Press- 3 @ 70%, 3 @ 80%, 3+ @90%, 2x10 @ 55%
Use 90% of your 1 RM for all percentages.
Metcon:
6 Rounds for reps
30 sec 20m Sprints
30 sec Rest
30 sec DB GTOH (50/35#)
30 sec Rest
Bench Press
Strength:
Bench Press- 3 @ 70%, 3 @ 80%, 3+ @90%, 2x10 @ 55%
Use 90% of your 1 RM for all percentages.
Metcon:
6 Rounds for reps
30 sec 20m Sprints
30 sec Rest
30 sec DB GTOH (50/35#)
30 sec Rest