One Way Fitness – FitX Training


Bench Press (3×8)

2 warm up sets followed with 3 work sets. Climb weight. End at heaviest and record. Attempt to go heavier than last week.

Metcon (No Measure)

Not for time:

5 sets of

12- 15 reps of Floor Db Flys

*Rest 30-90 second between each set
Use weight that will be a challenge yet enough to be able to contract the chest when lifting. If you feel it only on your shoulders, then it may be to heavy or you are not concetrating on using the chest.

Metcon (AMRAP – Reps)

Amrap 5:

Db walking lunges 50/35
Keep dumbells on the side of legs and perform as many walking lunges as possible.

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