2021-01-06 Fitness Option:AMRAP in



Fitness Option:
AMRAP in 12mins
12 Hand Release Push Up
14 Cal Row
16 DB Floor Press
18 Cal Bike


Fitness Option:
Bench Press
4-4-4


Finisher:
3 Rounds NOT For Time
20 Swimmer Sit Ups
15 Side Plank Pulses (Per side)
20 Hollow Rocks
15 Side Plank Pulses (Per side)


Bench at Percentage of 1RM
5 reps at 80%
4 reps at 85%
3 reps at 90%
2 reps at 95%



Find a 1RM Bench Press
- 20 minutes max

Accessories
Complete in any way (for Time)
100 Banded Pull Aparts
100 Band Lat Pull Downs


3x 3min AMRAPs
1.5km C2 Bike
Max Air Squats in remaining time.
Rest 1minutes between AMRAP’s

*Wear a weight vest if needed*

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