Warm-up: Joint Mobility/Dynamic
Bench Press BW-3/4
*This is to be performed for time Round 1 is 20 Cals, 10 Reps Bench, 100 Meter Row, then RD 2 is 18 Cals, 9 Reps, 100 Meter Row, etc until you finish your last RD of 2-1-100.
*The ideal weight on this is BW for the gents and 3/4 BW for the ladies. If you feel like your a hoss on the bench and want to go heavier you may but not at the loss of intensity.
Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)