12/03 – Rufus
March 12, 202414/03 – So what’s the sitch?
March 14, 2024WARM-UP
2 sets:
15 Banded Pull Aparts
15 Banded Chest Flys
-into- 8:00 Amrap:
30-sec Run
5 Bench Press (empty – build across sets)
5 seal pose/ down dog transitions
STRENGTH
Every 1:00 for 5 minutes:
5 Bench Press at 60% of 1RM
WORKOUT PREP
2 sets
100m Run
4 Dumbbell Bench (add weight after first set)
“CALL ME BEEP ME, IF YOU WANNA REACH
ME”
FIRE
For time (16min cap):
300m
30/24/18/12/6 Dumbbell Bench Press (2×22. 5/2×15)
WATER
17.5/10 DBs
EARTH
200m Run
Own weight
