Workout:
Bench Press
5 reps every 2 minutes for 5 sets total
Start at 50% and work up to around 75%.
The last set will be a drop set.
After reaching your 5th rep drop the weight back to 50% and rep out till failure.
Metcon:
4 Sets:
10 GHD Sit ups or Toes to Bar
10 Burpee Box Jump Overs (24”/20”)
10 GHD Sit ups or Toes 2 Bar
10 Burpee Box Jump Overs (24”/20”)
-rest 1:1 b/t sets-
These are box jump overs. If you can jump over the box, do that. If you can’t jump over the box then jump on it and over.