Weightlifting Strength Development, Open Cycle
Shoulder or Bench Press
3-rep max with 3-sec negatives
Work up to a quick & heavy or max-effort triple with a barbell in 14 minutes.
Metabolic Conditioning, Long-Duration Interval Training
“Friday Chest & Back”
AMRAP 18, in 2-person groups:
0:30: Bench presses, person A
0:30: Row for cals, person A
0:30: Bench presses, person B
0:30: Row for cals, person B
Then, back to partner A. Etc.
