TUESDAY

STRENGTH

4 Round Superset

Go right from bench to ring row and rest :90 to 2 minutes between total sets.

8 Bench Press @50% of 1Rm

8 Ring Rows

20X1

This tempo on the ring rows means that its a 2 second negative, 0 seconds at the bottom, explode up, and 1 second hold at top. Make it count.

METCON

“Hoax”

AMRAP 14

15 Russian KB Swings 70/53

12 Toes To Bar

9 SDHP 95/65

6 H/R Push-ups

PERFORMANCE: 53/35

FITNESS: 44/26, Knee Raises, 75/55