5 rounds to work up to a heavy
- 3 x Tempo Bench Press (42×1)
Then 3 rounds of
- Max Unbroken Reps @ 80% of above
Then AMRAP in 12 minutes of
- 10 x Dumbbell Bent Rows @ 14kg per hand
- 20 x Pushups Plus Sandbag Pullthrough
- 30 x Double Unders
Finisher, 3 rounds of
- 10 x Pike Lift over Kettlebell (over and back is 1 rep)
- 10 x Pike Lift Pulses
Results: Bench got up to 170lbs (135-155-165-170-170). Max reps 14-8-6 @ 135lbs. Metcon 4 rounds plus 10 reps.