*Do a set every 1 minute and 30 seconds.
15 Bench Press @8/10 RPE
10 Bench Press @9/10 RPE
5 Bench Press @9.5/10 RPE
10 Bench Press @8/10 RPE
15 Bench Press @7/10 RPE
20 Bench Press @7/10 RPE
Log your 9.5/10
1. Movement Prep/Activation and Increasing Heart Rate
:30 Ski OR Row (easy)
10 Hand Release Push Up
:30 Ski OR Row (moderate)
10 Hanging Scap Retraction
-Then-
Warm up to workout weight and movements.
2. Workout Prep
1 set (at workout pace):
3 Calorie Ski OR Row
3 Dumbbell Bench Press (at workout weight)
3 Calorie Row
3 Strict Pull Up
21-15-9-9
Calorie Ski OR Row
Dumbbell Bench Press (2×50/35)
-rest 5 min-
21-15-9-9
Calorie Row
12-9-6-6
Strict Pull Ups
• Intended Workout RPE: 8.5 – 85% – high intensity
• Target Time each set: sub 7 minutes
• Time Cap each set: 10 minutes
Crossover Symmetry Activation Plus OR Banded 7s – perform 7 reps of each movement
2. Barbell Prep
2-3 Sets
10 Hand Release Push Up
5 Single Arm Bench Press (each side, moderate)