SAMPLE PROGRAM — WEEK 1, DAY 6

STRENGTH:

Bench Press: 5 Sets x 5 Reps

Set 1: RPE 7
Set 2: RPE 7
Set 3: RPE 8
Set 4: REP 8
Set 5: REP 7

Up to a 2-Minute Rest between each set

(5-Minute Rest, after above)

PERFORMANCE:

AMRAP:

7-Minute AMRAP:
3 (Wo)Manmakers
7 Pull-ups (Scale: Inverted Rows)

(3-Minute Rest)

7-Minute AMRAP:
2 (Wo)Manmakers
8 Pull-ups (Scale: Inverted Rows)

(3-Minute Rest)

7-Minute AMRAP:
1 (Wo)Manmakers
7 Pull-ups (Scale: Inverted Rows)

Suggested Male Dumbbell Weight: 20-45# DBs
Suggested Female Dumbbell Weight: 10-25# DBs