Strength Endurance

A1. Bench press: 8-10 reps x 4 sets; rest 0 seconds

A2. Push-ups: AMRAP (-1) x 4 sets; rest 2-3 minutes  

B1. Bent over barbell row: 8-10 x 4; rest 0 seconds

B2. Strict primate pull ups or neutral grip horizontal ring rows: AMRAP (-1) x 4; rest 2-3 minutes  

 

post load and reps for each couplet