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Okay time to look in your books and see what your 3 rm Bench press is? Try to PR it today !
Warm up
- Renegade rows 8 x dbells with push up in between
- 10 plank toes touches
- 10 kettlebell swings
- 10 light manmakers
Mobility for Bench
Strength
Bench Press – 7 x 3
**Please have a spotter at all times**
MetCon
6m AMRAP
1000m Row
ManMakers – Max Reps (35/25)
Rest 2m.
6m AMRAP
800m Run
Swings – Max Reps (55/35)
ADVANCED
5m AMRAP
500m Row
ManMakers – Max reps (55/35)
No Rest
5m AMRAP
400m Run
Swings – Max Reps (75/55)