WEDNESDAY 03/22/23

Bench Press

On the 2:00 x 9 Sets:

Set 1: 5 Reps @ 78%

Set 2: 3 Reps @ 81%

Set 3: 1 Rep @ 84%

Set 4: 5 Reps @ 81%

Set 5: 3 Reps @ 84%

Set 6: 1 Rep @ 87%

Set 7: 5 Reps @ 84%

Set 8: 3 Reps @ 87%

Set 9: 1 Rep @ 90%

"Albacore"

For Time:

800 Meter Row

80 Abmat Sit-ups

500 Meter Row

50 Push-ups

300 Meter Row

30 Toes to Bar

Time Cap: 20 Minutes