STRENGTH

Bench Press @ bodyweight

5 x 4-3-2-1

5 sets of…4 reps, rest 20 seconds, 3 reps, rest 20 seconds, 2 reps, rest 20 seconds, 1 rep, rest 20 seconds. After you finish one set rest 2-3 minutes then repeat four more times; 50 total reps.

METCON

For time..

20 push press @ 75
20 burpees
15 push press @ 75
15 burpees
10 push press @ 75
10 burpees
5 push press @ 75
5 burpees

*Competitor: As prescribed
*Established: Scale bench & metcon wt. as needed.
*Recruit: Scale bench & metcon wt. as needed.