8 rounds of
- 8 – 10 x Seated Dumbbell Press
- Rest 30 seconds
- 4 – 5 x Barbell Rows
- Rest 90 seconds
Increase weight until you cannot complete the max number of reps. Then stick with that weight for the rest of the workout.
Then AMRAP in 15 mintues of
- 10 Calorie Row
- 10 x Push Press @ 95lbs
- 10 x Toes to Bar
Results: Dumbbell Press 10-12-14-16-16-16-16-16kg. Barbell Rows – 80-95-105-115-120-120-120-120lbs. Metcon – 4 rounds plus 5 reps.