Every 30 seconds for 15 minutes (30 rounds)
- 1 x Tempo Weighted Pullup @ 10kg (3 second ascent, 1 second hold, 3 second descent)
Then for time
- Row 1000m
- 30 x Bench Press @ Body Weight
- Row 1000m
- 20 x Bench Press @ Body Weight
- Row 1000m
- 10 x Bench Press @ Body Weight
Results: Metcon 31:31 @ 70kg. Tough one…