Lifting: Bench Press and Bent Over Barbell Rows
Bench Press 5-5-5, using heaviest weight per set
Bent Over Barbell Row 5-5-5, using heaviest weight per set
* Alternate sets with Bench and Row
Pt. 1: AMRAP 4 mins: Run and Push-ups
Complete as many rounds as possible in 4 mins of:
Run 200m
10 Push-ups
* Rest 2 Minutes between each AMRAP
Pt. 2: AMRAP 4 mins: Run and Kettlebell Swings
Complete as many rounds as possible in 4 mins of:
Run 200m
15 Kettlebell Swings (53#/35#)
* Rest 2 Minutes between each AMRAP
Pt. 3: AMRAP 4 mins: Run and Box Jumps
Complete as many rounds as possible in 4 mins of:
Run 200m
20 Box Jumps (24″/20″)