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