Every 3 minutes for 21 minutes (7 rounds)
First 5 rounds…
- 3 x Bench Press
Final 2 rounds…
- Max unbroken reps Dynamic Pushups (Bozu, Plate Pushups, etc.)
Then repeat of the Jan 2 workout. Three rounds for time (CF Invictus workout from December 30)
- 10 x Box Jumps
- 15 x Thrusters @ 75lbs
- 20 x Toes to Bar
- 3 Minute Dumbbell Overhead Hold @ 12kg per hand (do 3 burpees every time you need to put the dumbbells down)
Results: Bench 135-165-185-195-205 (new 3RM). 22 and 17 plate pushups with 6cm plates. Metcon 21:18. Really hard workout when done right!