Strength
Max rep bench press
Rest – 3:00 – between sets
Set 1 @70% of 1RM ( goal is 8 + reps )
Set 2 @60% of 1RM ( goal is 10 + reps )
Set 3 @50% of 1RM ( goal is 12 + reps )
Metcon
5 min AMRAP
200 DU / 200 SU
Max distance row/ski in remaining time
Target score : 500/450m
Advanced: 700/650m
Finisher
5 sets :
5-10 wallwalks
Flush on bike between sets
