Tuesday Bench Day! Woohoo! Today we are going to super set our close grip bench press with our single arm 3-point DB row. I want you to take a one or two warm up sets to get to a working weight which means all 3 working sets should be at the same weight. If you were here last week you can go off that weight. Make sure you can hit the tempo!
A.1: Close-Grip Bench Press (3 x 10 reps, Rest 1 Minute)
A.2: Single Arm 3-Point DB Row (3 x 10 reps/side, Rest 1 Minute)
Today we are goign to do some interval work. The kettlebell swings are full kettlebell swings so make sure you choose a weight were you can keep form and get the kettlbell above your shoulders. The dips should be scaled with either a band or using the p-bar.
Metcon (3 Rounds for calories)
3 Sets: 10 KB Swing (70/53) 10 Ring Dips 2 Minute A/B @ 90-95% Rest 90 Seconds
4 Sets: 8 Reps Tall Kneeling Banded Y's Rest 30 Seconds 20 Reps Banded Tricep Pressdown Rest 60 Seconds