Workout:
5 sets
Bench Press 5 x 5
DB Pullover 5 x 8
Superset the two exercises, no rest between.
Start every 90 seconds keeping the weight the same for all 5 sets, both exercises
Metcon:
100 Double Unders
then…
7 set of 7 reps ea.
D-Ball Ground to over shoulder (are all the D-Balls back or do people still have them?)
Toes To Bar
then…
100 Double unders
*If you are using a heavy ball bring the reps down to 5.