Weightlifting
Bench Press ( 4-6 reps @ 20X1)
Every 2 minutes, for 10 minutes (5 sets).
Followed by…
Followed by…
Bench Press (Max Reps @ 90% of today’s heaviest set)
Every 3 minutes, for 6 minutes (2 sets).
Metcon
Metcon (No Measure)
Every minute, on the minute, for 20 minutes (4 sets of each):
Minute 1 – 18/12 Calories of Rowing
Minute 2 – 12-15 Toes to Bar
Minute 3 – 10-12 Stationary or Ring Dips @ 1111
Minute 4 – 12-15 Hand Release Push-Ups
Minute 5 – Rest
Minute 1 – 18/12 Calories of Rowing
Minute 2 – 12-15 Toes to Bar
Minute 3 – 10-12 Stationary or Ring Dips @ 1111
Minute 4 – 12-15 Hand Release Push-Ups
Minute 5 – Rest