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Bench Press!
Weightlifting
Three sets of:
Bench Press x 6 reps @ 20X0
Rest 30 seconds
Dynamic Push-Ups x 10 reps @ 10X0
Rest 2 minutes
Metcon
Complete four rounds for max reps of pull-ups:
Row 500/400 Meters
Pull-Ups x Max Reps
Rest 90 seconds
Bench Press!
Weightlifting
Three sets of:
Bench Press x 6 reps @ 20X0
Rest 30 seconds
Dynamic Push-Ups x 10 reps @ 10X0
Rest 2 minutes
Metcon
Complete four rounds for max reps of pull-ups:
Row 500/400 Meters
Pull-Ups x Max Reps
Rest 90 seconds