Part A: Bench
1x8 at 50%, 1x8 at 60%, 1x8 at 70%, + 1 8RM.
Part B:
42-30-18 reps for time of:
Row calories
Dumbbell box step-ups
50/35, 24"/20"
Part A: Bench
1x8 at 50%, 1x8 at 60%, 1x8 at 70%, + 1 8RM.
Part B:
42-30-18 reps for time of:
Row calories
Dumbbell box step-ups
50/35, 24"/20"
For time:
20 wall-ball shots
18 box jump-overs
30 wall-ball shots
18 box jump-overs
40 wall-ball shots
18 medicine-ball box step-overs
66 wall-ball shots
18 medicine-ball box step-overs
40 wall-ball shots
18 box jump-overs
30 wall-ball shots
18 box jump-overs
20 wall-ball shots
Time cap: 12 minutes