Every 3 minutes for 12 minutes
- 5 x Bench Press @ 70-75% of 1RM
- 10 x Plyometric Pushups
Then EMOM for 10 minutes
- Even Minute – 6-8 x Strict Pullups
- Odd Minute – 30 second Handstand Hold
Then 3 rounds of
- 10 x Weighted Side Plank Crunches each side @ 5kg
- 10 x Knee Tucks
Results:Used 155lbs for the Bench. Had to break up the plyo pushups near the end. Pullups 8-6-6-6-4+1+1.