Bench press 3×10
- All sets should be preformed at a “heavy weight”
- After each set, do a set or barbell rows
Barbell rows 3×10
- Same weight each set
- As heavy as possible with good form. No heaving or jerking of the body.
EMOM X 10
Every minute on the minute for 10 minutes, complete the following:
5 hang power cleans (155/105)
10 burpees
Score is total number of reps completed within time frame.
METCON
10 minute AMRAP of:
10 (total) steps overhead walking lunges (95/65)
15 push-ups (hand release)