4 rounds of
- 10 x Pike Lift Over a Kettlebell (over and back is one rep)
- 15 second Pike Lift Hold
Then 10 rounds of
- 6 x Bench Press @ 80% of 1RM
- Rest 2 minutes
Then AMRAP in 15 minutes
- 3 x Handstand Pushups
- 6 x Deadlift + Barbell Row @ 110lbs/50kg
- 9 x Burpees
Finisher…. Bike Intervals
- 4 rounds of 30 seconds work/30 seconds rest
- 4 rounds of 45 seconds work/1 minute rest
- 4 rounds of 30 seconds work/30 seconds rest
Results: Started with 165lbs/75kg with the Bench Press but could only manage 5 reps in round 8, so dropped to 135/66kg(70% of 1RM) for the last 2 rounds. Metcon 7 rounds plus 4 reps.