Every 2 minutes for 10 minutes
- Set 1 – 5 x Bench Press @ 60%
- Set 2 – 3 x Bench Press @ 70%
- Set 3 – 3 x Bench Press @ 80%
- Set 4 – 2 x Bench Press @ 90%
- Set 5 – 1 x Bench Press @ 95%
- Sets 6 & 7 – 1 x Bench Press @ 95%+
Then 5 rounds for time
- 5 x Strict Pullups
- 10 x Burpees
- 15 x Push Press @ 95bs
Results: Bench. 135-150-165-185-205-210-215. Metcon 5 rounds plus 5 reps.