Warm-up
3x
50 Single
20 Alt Side to Side Lunges
20 each of Y-T-W – done on floor
10 Empty bar bench press -add a little weight each round
THEN..
Running clock
0-4min
400m Run
10 Unbroken Bench Press
Max STRICT Pull-Ups/Ring rows or Double DB Bent over row in remaining time…
5-6min
Rest
6-10min
400m Run
8 Unbroken Bench Press
Max STRICT Pull-Ups/Ring rows in remaining time…
10-11min
Rest
11-15min
400m Run
6 Unbroken Bench Press
Max STRICT Pull-Ups/Ring rows in remaining time…
(15-16min
Rest
(16-20min.
400m Run
4 Unbroken Bench Press
Max STRICT Pull-Ups/Ring rows in remaining time…
The bench press numbers need to be as heavy as possible, but ideally unbroken. If you must break for a few seconds that’s fine, but try and get them all in a row!
At the 25min.
For Time:
50 Burpee Box Jumps 24/20