Taken from the CFI workout on May 12
Every 4 minutes for 16 minutes do
- 6-8 x Bodyweight Bench Press
- Rest 30 seconds
- 10-12 x Plyometric Pushups
Then against a 4 minute running clock, with 4 minute rest between rounds, do 4 rounds of the following for max toes to bar:
- Row 500m
- 30 x Kettlebell Swings
- Max reps Toes to Bar
Results: Metcon was brutal on the forearms… could only manage 10/6/3/5 toes to bar per round. 500m row took between 2:00 and 2:18.