Bench Press and Toes to Bar then Run, Pushups and Air Squats

Following the programming from CF Invictus this week with some slight modifications.

Five sets of:

• 3 x Bench Press
• Rest 30 seconds
• 8 x Strict Toes to Bar
• Rest 2 minutes

Then do 3 rounds for time of:

• Run 400m
• 40 x Push Ups
• 40 x Air Squats

Then do one 15 sec work/45 sec rest L-Sit tabata.

Results:  For the Bench Press did 155/170/185/195/200lbs.  Got interrupted for the metcon so only ended up doing 2 rounds in 8:48.  For the L-Sit finished the last 3 tabata sets with bent knees , I thought that was better than drooping legs.