3 rounds of
- Max Unbroken Bench Press @ Bodyweight plus 20lbs
- 8 x Dumbbell Bent Rows @ 32kg per Side
- Rest 3 minutes
Then AMRAP in 15 minutes
- 1 x Back Squat @ Body Weight
- 2 x Dynamic Pushups Alternating Single Hand Raised (left + right = 1 rep)*
- 2 x Back Squat @ Body Weight
- 4 x Dynamic Pushups
- 3 x Back Squat
- 6 x Dynamic Pushups
- etc. adding one rep to the Back Squats and two reps to the Pushups
* For the Dynamic Pushups, put one hand on a yoga block, one on the floor for the first pushup, then switched hands and do the next pushup, etc.
Results: Used 175lbs/80kg for the Bench Press, 6-6-6. Metcon 7 rounds plus 11 reps.