July 23rd, 2019

Part A repeats week to week. Track these metrics

A. Incline DB Bench
3 x 8-15 Reps

B.  Flat Barbell Bench Press
1 x 20-30 Reps (unbroken)
Then rest a few minutes and add weight to take you into the 10-15 Rep range
Complete 1 set followed by Myo-Reps of 5-4-3
This means to rest just long enough between myo-rep sets to ensure each is unbroken

C. 4 Rounds:
Ensure quality and controlled movement throughout all movements

45 seconds DB Push Press
Rest 15 seconds
45 seconds Bike Calories
Rest 1:15
45 seconds DB “Squeeze” Press
Rest 15 seconds
45 seconds Bike Calories
Rest 1:15

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