Workout of the Day
A. Bench Press @45% + Chain: 9 Sets – 3 Reps (3 Close, 3 Medium, 3 Wide)(Every :45 Sec)
B. Close Grip Bench: 8 or 5 Reps (+5lbs from 6/20) – 3 Sets
*if you failed your set of 8. Drop 15% from weight you failed. Restart cycle over with 5 Reps.
C. Weighted Pull Up: 5 Sets – 3 Reps
*Tough but doable weight for 3 Reps
*Body Weight
*Smallest Band Possible
+
12 Minute AMRAP
10 Shoulder to Overhead 95/65
5 Bar Muscle Up (8 Strict Pull Ups)
200m Run
THE FITNESS COALITION 