Keep the main lifts at a crisp but controlled effort: choose loads around RPE 7-8, or roughly 70-80% of a true max, and leave 1-2 reps in the tank on most sets. If benching or rows bother your shoulders, scale to dumbbells, reduce range slightly, or cut the reps to 6-8 so you can keep every set clean. Inspired by today's trends — CrossFit's Workout Of The Day.
- 5 Barbell Bench Press
- 10 Chest-Supported Row
- 8 Incline Dumbbell Press
- 6 Pull-Up
- 8 Seated Dumbbell Shoulder Press
- 15 Face Pull
EQUIPMENT
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