Metcon (Time)

For time:

250m row

1 rope climb

250m row

2 rope climb

250m row

3 rope climb

250m row

4 rope climb


Bench Press (6×4 )


6×8 single leg bridges each leg. Pause for 2 seconds at the top of each rep.

Warm up to a heavy 4 then all 6 working sets are at a heavy 4 reps. Be sure your coach or fellow athlete is there to spot on your working sets. We’re doing the metcon first to ensure plenty of time on the bench press for you meatheads.


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