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Components

Bench Press

Metcon

Settings

Workout

Wednesday

Warm-up

3 ROUNDS*
:30 Single Unders —> :30 Single-Single-Double Attempts —> :30 Double Unders
20 Lunges —> 14 Jumping Lunges —> 8 KB Goblet Lunges
:30 Hollow Hold —> 15 Tuck-ups —> 10 Alt. V-ups

Strength

Bench Press (5-5-3-3-2)

Bench Press

5-5-3-3-2
Bench Press*

*Increase weight each Set.

Workout

Metcon (AMRAP - Reps)

4 ROUNDS
1:00 MAX KB Goblet Lunges (53/35)
1:00 MAX Double Unders
1:00 MAX Alt. V-ups

Score is highest total number of reps in single round.

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