A. Alternating Sets: Barbell Bench Press, Supinated Ring Row
3 sets, for quality, of:
A1. Max Barbell Bench Presses @ 100% bodyweightA2. Max Supinated Ring RowsFor RX – feet must be placed on a box so that your body is horizontal to the floor. No worming is allowed. Time Cap of 15 minutes applies to part A.
B. 24 minute EMOM of Rowing, Running, and Push-Ups
Every 6 minute for 24 minutes (4 rounds):
– Row 500 meters
– Run 400 meters
– 30 Push-Ups