Strength: Bench press – 3×3 drop sets
Warm up and bump with low reps to get to a heavy set of 3
Then drop, 10% and do another set of 3
Again, drop 10% and do your last set of 3
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Then 12 minute AMRAP of:
- 8 Barbell rows (135/85lb)
- 12 TTB
- 16 HR Push-ups
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