Workout:
Bench Press
5 x 3 (3 second descent, quick lockout)
Start at 70% and increase each set
Metcon:
5 – 2 minute rounds
You have 2 minutes, start at the 400 marker, sprint back to the gym
then do as many burpees as possible in the rest of the 2 minutes
your rest is the walk back to the 400 marker.