Heavy day and a mental test…



1st – Band Pull Aparts x15-20

2nd – Band Pull Downs x15-20

3rd – Scap Push Ups x10 (Do a “one inch” push up then push away from the ground hard for 3 secs x 10 reps)



3RM Bench Press + 5RM DB Reverse Fly

* Steadily work up over the course of 20 minutes to your best for the day

* 50, 65, 75, 85, 90, 95% (PR set)



40/50 Calories on the Bike

Burpee AMRAP with the time remaining…

(5:00 clock)

* The bike time should take 3-4:00 so you have around 1-2:00 for burpee reps

* Push this one!

Justin VanBeek

Written by: Justin VanBeek

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