Take 15 minutes to work up to a heavy
- 3 x Bench Press
Then AMRAP in 15 minutes
- 15 x Kettlebell Swings @ 32kg
- 9 x Dumbbell Bench Press @ 20kg per hand
- 3 x Seated Ring Muscle Up
Finisher, 2 rounds as fast as possible of
- 15 x Dual Dumbbell Bent Rows @ 20kg per hand
Results: Bench 195lbs/89kg. Metcon 5 rounds plus 15 reps.