Take 20-25 minutes to set up, warm up and complete the following.4 ROUNDS-- 10x Bench Press*-- 10/8 Calorie Row**-- 100m Heavy Farmers' Carry****Bench Press: Go as heavy as possible but with good form. Athlete can increase some weight throughout but the athlete should be able to perform all reps unbroken. Record in Wodify.
**Calorie Row: Go as fast as you can with good form and technique.
***Farmers Carry: Using two KB's or DB's, go as heavy as possible with good form.
9-MINUTE EMOM AMRAP:
-- Min #1: Chest-To-Bar Pull-Up (Rx/+)-- Min #2: American KB Swings (Rx/+)-- Min #3: Hand Release Push-UpRx: 55/35, Bands OK!Rx+: 70/53, No Bands.
COOL-DOWN: Wall Hang, Couch Stretch, Walk