Public Whiteboard

Components

Metcon

Bench Press

Settings

Workout

Thursday

Warm-up

3 ROUNDS
10/8 Cal Row (EZ)
10 KB Deadlift
10 Scap Push-Ups

Into…

3 ROUNDS
10/8 Cal Row (Mod)
10 KBS
10 Push-Ups

Workout

Metcon (AMRAP - Rounds and Reps)

AMRAP x 5 MINUTES
20 Russian KBS (70/53)|(53/35)
20/15 Cal Row or Bike

-Rest 1:30-

AMRAP x 4 MINUTES
16 Russian KBS (70/53)|(53/35)
16/12 Cal Row or Bike

-Rest 1:00-

AMRAP x 3 MINUTES
12 Russian KBS (70/53)|(53/35)
12/10 Cal Row or Bike

-Rest :30-

AMRAP x 2 MINUTES
8 Russian KBS (70/53)|(53/35)
8/6 Cal Row or Bike

(Score is Rounds + Reps)

Strength

Bench Press (5x5)