Bench Press then Row, Squats and Pushups

Every 2 minutes for 10 minutes

• Set 1 – 5 x Bench Press @ 60%
• Set 2 – 3 x Bench Press @ 70%
• Set 3 – 3 x Bench Press @ 80%
• Set 4 – 2 x Bench Press @ 90%
• Set 5 – 1 x Bench Press @ 95%

Then AMRAP in 20 minutes

• Row 10 Cal (15 Cal on Concept II)
• 15 x Goblet Squats @ 24kg
• 20 x Dynamic Plate Pushups

Finisher taken from The Box Programing on Instagram.

• Max effort Ring/TRX Rows
• 30 x Unbroken Bicep Curls

Results: Bench Press 135-165-185-195-205lbs. Metcon 6 rounds plus 3 reps. Had to use 3kg dumbbells for the Curls to make sure I could get all 30 in :-).