The Rogue Fitenss Pump and Row Challenge… Within a time cap of 20 minutes
- Row 2k
- Rest exactly 2 minutes
- Max Reps Bench Press @ Bodyweight
Score is 2k time minus 10 seconds for every Bench Press Weight.
Rest 3 minutes the every 3 minutes for 9 minutes
- Half reps from above x Bench Press @ Bodyweight
Then 3 sets of
- 8 x Hollow Hold press to L-Sit (For a demo of the movement, see Invictus Gymnastics’ Instagram)
Results: Challenge 5:58. (7:48 plus 11 reps). Part 2 used 5 reps. For the last part tried a couple of variations before settling on a Hollow Hold to Single Leg Pike Lift (one per leg) with my butt off the ground.