Workout:
Bulgarian Split Squat w/ two dumbbells
4 x 8 ea. leg. Do this with a partner for your rest period
Most of your weight should be on your front leg, about 90%.
The back leg is just for balance.
Metcon:
For Time:
Row 500 meters
30 bodyweight bench presses
Row 1,000 meters
20 bodyweight bench presses
Row 2,000 meters
10 bodyweight bench presses
Obviously if you can’t do bodyweight, lower the weight.
You should not be doing 5 reps at a time till you get to 30.
Choose a weight to get at least 20 the first set.