Perpetual Fitness – Perpetual Overload

Warm-up

Strength

Bench Press

Every 2:30 x 6 Sets

1×8 @ 50%

1×5 @ 60%

3×3 @ 70%

1xMax Unbroken @ 70%

Immediately into Max UB @ 50% Immediately into Max UB @ 30%

ACCESSORY STRENGTH

Metcon (No Measure)

Every 3 Minutes x 4 Rounds

– 15 Chest supported DB Kick Backs


– 15 Seated Overhead Tricep Extensions


Rest 90 seconds between sets.

Metcon (No Measure)

AMRAP 7

– 1 DB Chest Fly + 1 DB Neutral Close Grip Chest Press + 1 Skull Crusher

– 2 DB Chest Fly + 2 DB Neutral Close Grip Chest Press + 1 Skull Crusher

– 3 DB Chest Fly + 3 DB Neutral Close Grip Chest Press + 1 Skull Crusher

…all the way up as high as possible in 7 minutes.
USE LIGHT WEIGHT! (Guys 15-25lb DBs. Ladies 5-15lb DBs)

Metcon

Metcon (AMRAP – Rounds and Reps)

TBD