Friday, June 10 2022

Bench Press Build Up 5×10 E3MOM

**Building Up to a 10RM**

With a Continuously Running Clock For Max Reps:

0:00-2:00 – Run / Row 200m or Bike 0.5km

10 Over the Bar Burpees to MAX Barbell Push-Ups MRX Push-Ups

2:00-3:00 REST

3:00-5:00 – Run / Row 200m or Bike 0.5km

10 Barbell Push-Ups MRX Push-Ups to MAX Wallball Sit-Ups 20/14lbs

5:00-6:00 REST

6:00-8:00 – Run / Row 200m or Bike 0.5km

10 Barbell Push-Ups to MAX Handstand Push-Ups or Shoulder to Overhead 95/65lbs

8:00-10:00 REST

10:00-14:00 – Run / Row 400m or Bike 1km

10 Barbell Push-Ups MRX Push-Ups

10 Wallball Sit-Ups MRX 20/10lbs

10 Handstand Push-Ups or Shoulder to Overhead MRX 75/55 2/4″ to MAX Over the Bar Burpees

Chest & Core Development

30 Band Pull-Aparts

30 DB/KB Bench Press

1min High Plank Hold

30 Ring or Bar Dips

1min Low Plank Hold

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