Bench Press and Pushups then Row, KBS and T2B

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.