Part 1:

Bench Press (10-8-6-4-2)

– Build up in weight each set. Get as close as you can on that last double to the 1RM you set on 12/13.

Superset with:
Ring row
5 x 15 reps

– Elevate the feet so they are even with the rings at the bottom of the rep. Be sure to touch your chest to your hand at the top of the rep.


Metcon (AMRAP - Reps)

Part 2:
5 x 30sec Heel Taps efforts
30sec Rest in between