Wednesday 29th July 2026. Week 6 Day 3
2 rounds
-10 Kettlebell halos in each direction
-10 overhead squats
-10 beat swings
-10 push ups
3-3-3-1-1-1
Tempo Bench Press
warm up with an empty bar set of 10 or 20
then perform a warmup set of 8 reps
Perform a warmup set of 5reps
Increase the weight again and start the first working set of 3 which you will record.
This first set wants to be rpe 7-8
each set should then be increased weight while avoiding failure, don't count failed sets as working sets if you do, if you fail, drop the weight and perform that set again
Conditioning:
10 min AMRAP
5 chins
10 ring push ups
15 light goblet squats
Record time and scalings
