Every 60-90 seconds for 10 rounds
- 1 x Bench Press @ 165lbs (or bodyweight)
- 2 x Bench Press
- 3 x Bench Press
- 4 x Bench Press
- 5 x Bench Press
- 4 x Bench Press
- 3 x Bench Press
- 2 x Bench Press
- 1 x Bench Press
- 5 x Bench Press
Then 3 rounds for time
- 10 x Deadlifts @ 185lbs
- 15 x V-Ups
- 20 x Hand Release Pushups
- Run 200m
Results: I rested the full 90 seconds for the Bench Press but that might be too slow. Either rest only 60 seconds or increase the weight if it seems too easy. For the Metcon 11:13.