WARM-UP
Complete Eo3 Official Warm-up, upper body emphasis, found here.
Then:
Press
- 40% x 5 reps
- 50% x 5 reps
- 60% x 3 reps
STRENGTH
Then:
Press
- 70% x 3 reps
- 80% x 3 reps
- 90% x 3+ reps (as many reps as possible)
Then:
Press 3 x 10 reps @ 50%
Strict Chin-ups 3 x 15 reps
CONDITIONING
Two rounds...Row, Run or Airdyne
6 x 30 sec. work/30 sec. rest.
Rest 3 minutes between rounds. 15 total minutes.
*Competitor: As prescribed
*Established: As prescribed
*Recruit: No 3+ on last set, just 3 reps/2 sets on accessory and pull-up progressions. Conditioning as prescribed.
Post loads and max reps to comments. For conditioning post total meters or calories completed.