Weightlifting
Six sets of:
Bench Press (1RM @ 20X1 tempo)
* Set 1 – 50% of possible 1-RM x 3 reps
* Set 2 – 75% of possible 1-RM x 2 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight
Rest 2 minutes between sets above 85% of 1-RM
* Set 2 – 75% of possible 1-RM x 2 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight
Rest 2 minutes between sets above 85% of 1-RM
Metcon
Against a 3-minute running clock, perform the following:
Run 400 Meters
Max Calories of Rowing
Run 400 Meters
Max Calories of Rowing
Rest 3 minutes between sets, and complete a total of 3 sets for max calories. Please note calories achieved in each set.