Bench Press

4 Sets of 3

5 Bent Over Rows (DB’s)

5 Strict Press (DB’)

**Build in weight to technical failure – Bench Press

Metcon

40/32 Calorie Echo Bike (50/40 Assault)

40 Weighted Sit-ups

30/24 Calorie Echo Bike (38/30 Assault)

30 Alternating DB Snatches (50/35)

20/16 Calorie Echo Bike (25/20 Assault)

20 Pull Ups

10/8 Calorie Echo Bike (12/10 Assault)

100 Double Under’s (200 Singles)

3 Comments

  1. Andrew – BP 130#, Metcon 25:46
    Thomas – BP 155#, Metcon 21:44

    Patty – 21-9-21 Cal Row, squat, burp 20:53

Leave a Reply

Your email address will not be published. Required fields are marked *