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.