Dynamic Effort Bench


Dynamic Effort Bench

Main Event:

Dumbell Fist Fight:

3 sets of Heavy Dumbbell Bench x as many as possible

50% x amap x 2


Bamboo Bar Press

5 sets x medium weight x 20ish reps

Bamboo Bar Triceps Extensions

5 sets of light weight x 20 reps

One Armed Bandy Row x 1 minute each x 5

1 Response

  1. kelli

    3RM special bar GM- SSB, 150#; 60% x 1squat, 1GM xAMAP x2- 90#,12/12 (each); 50 GHD sit ups, 50 total “I”s, “Y”s, and “T”s