These two are happy its friday… and Bench press day
Weightlifting
Three sets of:
Bench Press (6-8 reps @ 20X1)
Rest 60 seconds
Strict Pull-Up (Max Reps)
OR Pull-Ups x 3-5 reps @ 51X1
Rest 60 seconds
Rest 60 seconds
–
Metcon
For time:
50/30 Push-Ups
400 Meter Run
30 Heavy Kettlebell Swings
400 Meter Run
50/30 Push-Ups
400 Meter Run
30 Heavy Kettlebell Swings
400 Meter Run
50/30 Push-Ups
400 Meter Run
30 Heavy Kettlebell Swings
400 Meter Run
50/30 Push-Ups
400 Meter Run
30 Heavy Kettlebell Swings
400 Meter Run