Warm Up
6 min AMRAP
- 8 tempo bench (light)
- 1 min machine
- 3 rope pull-ups
Strength
Superset:
- 5 x 5 bench press
- 5 x 8 bent over reverse flys
Conditioning
3 rounds of...
Work: 3 min
Rest: 3 min
AMRAP 3
- 1 rope climb (RX+ green beam)
- 12/10 cal machine
- 22 push-ups
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Warmup 5 rounds of “Rowling” - attempt to row exactly 100m (1 push up for every rep over/under 100m) - 5 PVC pass throughs after each...
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