4 rounds
- 3 x TRX Mountain Climbers (L+R=1 rep)
- 3 x TRX Knee Tucks
- Repeat 3 times
Then every 2 minutes for 12 minutes, Bench Press
- Set 1 – 5 reps @ 70%
- Set 2 – 3 reps @ 80%
- Set 3 – 3 rep @ 85%
- Set 4 – 2 rep @ 90%
- Set 5 – 2 reps @ 95%
- Set 6 – 1 reps @ 100%
Then every 2 minutes for 10 minutes
- 3 x Archer Pushups Left
- 3 x Archer Pushups Right
- 3 x Wide Pushups
- 3 x Narrow Pushups
- 3 x Pushups
Results: Bench 155-175-185-200-205-215lbs.