For quality
- Practice Russian Pushups
Then 10 rounds of
- 5 x Bench Press @ 70% of 1RM
- Rest 60-90 seconds
Then AMRAP in 12 minutes
- 18 x Goblet Squat @ 24kg
- 12 x Russian Twist @ 14kg
- 6 x Dips
Results: Russian Pushups were good (see below). May need to work on increasing volume next time. Bench Press 145lbs. Metcon 5 rounds plus 24 reps.