Bench Press

5x5x5x5x5x5x5x5x5x5
Use same weight for every set (60-70% of max) and do sets of 5 reps every 2 minutes for 20 minutes

Metcon

2 Rounds
Rest 5 Minutes between rounds

Row 500m
50 KB Swings (24/16)
AMRAP Push Ups

5 Minute Time Cap

Row

500m Row for Time
Max Effort

FacebookTwitterGoogle+LinkedIn