Perpetual Fitness – Perpetual Overload

Weightlifting

Bench Press (Every 3:00 x 4 Sets)

3×3 @ 75%

1x Drop Set: AMRAP @ 75%; immediately into AMRAP @ 50%; immediately into AMRAP @ 30%

*Record set of AMRAP @ 75%

Metcon (No Measure)

SUPER SET 1
3 Sets:

15-20 Reps Standing Banded Chest Flys with a 1 second pause in contraction each rep

15 Reps of Tall Kneeling Double Arm Landmine Press with a 3s Negative (down) each rep

*Every 2:30

Metcon (No Measure)

Superset 2

AMRAP 7

20 Barbell Skull Crushers into

15 Banded Tricep Extensions

10 Close Grip Push-ups

Metcon (AMRAP – Reps)

AMRAP 8

Max Hang Power Cleans (135/95 | 95/65 | 65/45)

*Every minute stop and complete 12 (9 | 7) burpees. Start with burpees.