Bench Press, 5×3, Every 90 Second
Partial rep and up, full rep and up = 1
For Time Ladder 30-20-10
- Pull Ups (FB C2B)
- HSPU
- 18 minute cap
Away from the whiteboard
- 10 weighted step ups (holding 2 KBs/DBs) 1 for 1
- 5 Arnold Presses
- 10 Bentover Rows (barbell)
- 5 Arnold Presses
- 10 Bentover Rows
- = 1 set
- do 3 sets