1) WARM-UP:
Stretch
Mobility: Bench Lat Stretch 3 x 15sec
2 Rounds:
10 x Push Press
10 x Lunges
2) STRENGTH: Every 2 min for 10 min:
Bench Press x 8@65%, 6@70%, 4@75%, 2@80%, 1@85%
3) CONDITIONING: 3 Rounds
1 min of work/ 1 min of rest @70, 75, 80% of Average RPM or Watts
4) METCON:
OPEN WORKOUT 19.1
or Partner Workout
AMRAP 15:
1,000m Row
50 x KB Russian Swings @53/35 (Scaled 35/26)
50 x Ring Rows
*Split reps as needed