Bench Press!

Weightlifting

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

Bench Press x 3-4 reps @ 20X1

Followed by…

Every 3 minutes, for 6 minutes (2 sets):

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

Metcon

Two sets for max reps of:

90 seconds of Rowing for Calories

Rest 30 seconds

90 seconds of Ring Dips

Rest 30 seconds

90 seconds of Rowing for Calories

Rest 30 seconds

90 seconds of Push-Ups

Rest 30 seconds