Add 5-10lbs onto your 1RM Bench Press before figuring out your %.

As a Super Set:

Bench Press – 5 @ 58.5%, 5 @ 67.5%, 5+ @ 76.5%

Rope Climbs – 1 -2 Leg Less or 3 Rope Climbs or 5 Rope Climb Substitutes


3 Rounds NOT for Time:

Close Grip Bench Press – 12-15 reps

Ring Rows – 8-12 reps as hard as possible

Band Pull-Aparts x 20 reps


Core if time allows.

Post scores to TrainHeroic.



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Hawthorne, NJ 07506

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