Wednesday 06/28/2023 Workout Of the Day

A. E3:00 x 6 sets
6 close grip bench press @ 31X1
12 gorilla rows

B. 3:00 on /1:30 off x 3*
15 KBS
10 goblet squats
5 pushups
*Start at the beginning each AMRAP

RX: 35/50#
Int: 30/40#
Beg: 20/30#

Workout Notes: Part A is 6 sets every 3 minutes. The close grip bench press has a tempo of 3 seconds down, 1 second pause at the top and bottom. Weight will be less than usual, focus on a strict tempo. 12 gorilla rows is 6 per arm- go heavy with these. 

Part B is 3 x 3 minute AMRAPs, resting 90 seconds between. You will start at the top each AMRAP (i.e. start with KBS every time). Go unbroken as long as possible. Record your rounds and reps for each AMRAP. Try to improve your score with every AMRAP.