Bench & Bent Row & Metcon

Warm-up:

200 m Run/Row

10 Inchworms

20 Superman Back Extensions

Resistance Band Chest & Shoulder Mobility


Complete sections in order, as written


Section 1: Bench Press & Bent Row

Option 1 > 3 Months

Warm up with 3 sets of Bent Rows with progressively heavier weights

Then complete the following superset 4 times:

5 Bench Press AHAP

5 Bent Row AHAP

Rest 2-3 Minutes


Option 2 < 3 Months

Warm up with 3 sets of Bent Rows with progressively heavier weights

Then complete the following superset 3-4 times:

5 Bench Press AHAP

5 Bent Row AHAP

Rest 2-3 Minutes


Option 3 < 1 Month

Warm up with 3 sets of Bent Rows with progressively heavier weights ONLY as form allows

Then complete the following superset 3 times:

5 Bench Press 45/65

5 Bent Row 45/65

Rest 2-3 Minutes


Section 2 : Metcon

Option 1 > 3 Months

Complete AMRAP (As Many Rounds As Safely Possible) in 8 Minutes of:

5 Burpees

5 Pullups


Option 2 < 3 Months

Complete AMRAP (As Many Rounds As Safely Possible) in 6-8 Minutes of:

5 Burpees

5 Pullups


Option 3 < 1 Month