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A. Close-grip bench press – 4×10@60-65%. Aim to have all or some of your hands inside the knurling on the bar. This position works the triceps a bit more than a normal grip bench press, and we’re doing these because, well, many of you could use some more triceps pressing strength.

B. With a partner, for a 14 minute AMRAP:

4 alternating shuttle runs (1/2, full, 1/2 gym length, then switch) (2 each)

40 ring rows / plank hold

60 plate squats (45/25, scaling up to an overhead plate squat if you want) / bar hang

60 Russian KB swings / wall sit.