*Do a set every 3 minutes.
4 Sets
5 Bench Press @ 65-70% 1RM Bech Press
20 Dumbbell Piston Bench Press @ 6/10 RPE (10 each side)
*Rest 2 minutes between sets.
*Score is Bench Press weight.
Scoring: Load
Part A
AMRAP 15 Minutes
5-10-15-20-25…
Row (calories)
Bike Echo(calories)
10-20-30-40
Line Facing Burpees
-Rest 3 Minutes-
Scoring: Calories
Target Calories: 250/200+
Minimum Calories before scaling: None
*Note: There is a chance you could go over here if you are only working with exactly 60 minutes. If that is the case just cap yourself at the 60 minute mark.
Part B
For Time (score your time in the comments):
Descending
Total Row Calories from Part A
-into-
Total Bike Echo Calories from Part A
-into-
Total Burpees from Part A
Target Time: within 1 minute of Part A
Time Cap: None
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)
2×10 Open Book
20 Scorpion Kicks
1 Min Calf and Big Toe Stretch
Crossover Symmetry Activation OR Banded 7s
– Perform 7 reps of each movement
2. Bench Press Prep
2-3 Sets
10 Hand Release Push Up
5 Single Arm Bench Press (each side, moderate)