Bench Press!

Weightlifting

Every 2 minutes, for 10 minutes (5 sets):

Bench Press x 5-6 reps @ 20X1

Followed by…

Every 2 minutes, for 4 minutes (2 sets):

Bench Press x Max Reps @ 90% of today’s heaviest set

Metcon

Every minute, on the minute, for 20 minutes (4 sets of each):

Minute 1 – 20/15 Calories of Rowing

Minute 2 – 20 Ab Mat Sit-Ups

Minute 3 – 20 Slamballs (30/20 lbs)

Minute 4 – 15 Push-Ups

Minute 5 – Rest