10 May 19

Bench Press (BP 10@60% 10@65% 8@70% 8@75%)
Metcon (Time)
4 RFT
10 Ring Dips
20 Pistols
30 Double Unders
Metcon (Time)
4 RFT
10 Push Ups
20 Alt. Lunges
30 Single Unders
Toes-To-Bar (EMOM5)
Strict T2B/ K2W/ Weighted Double Leg Raises/ Weighted AMSUs
Extra Credit
Bench Row (Bench Rows 5RM)
Elevate a flat bench so that you can reach a loaded barbell while lying on the bench…
Retract your shoulders blades and pull the barbell to the bench…
You can’t cheat on a Bench Row lol
Metcon (AMRAP – Reps)
Super Set 3 Rounds
10 GHD Sit Ups
10 Weighted Lunges each leg
10 Weighted Back Extensions

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