3 rounds of
- 12 x Bench Press @ 90% of Bodyweight
- 6 x Single Arm Bent Rows @ 24-32kg
Then Death by Pullups… every 2 minutes until failure
- Bike 400m
- 4 x Strict Pullups
- add 2 Pullups per round, break as needed to get all reps in the 2 minutes
Then Death by Dips… every 2 minutes until failure
- Row 200m
- 4 x Dips
- add 2 Dips per round, break as needed to get all reps in the 2 minutes
Results: Used 140lbs/64kg for the Bench Press. Did the Bent Rows with 24kg for the first round, 32kg for rounds 2 and 3. Metcon 5 rounds plus 6 reps and 5 rounds plus 12 reps. Perfect combos… finished bike and rower in around 40-50 seconds each round. Luckily my bike and rower are right next to my Pullup bar. If they are farther away try subbing with 200m run or 75 double unders.